6/18/2018 Strength 3 Back Squat Every 1:30 x 5 sets building Conditioning 3 Rounds for Time 25 Jumping Squat 20 Burpee 15 Deadlift 185/125 -15 min cap-
6/15/2018 Teams of 2 75/55 cal bike 100 KB swing 53/35 100/80 cal row 100 KB swing 53/35 75/55 cal bike 20 min cap
6/14/2018 Strength 2 Hang Power Clean EMOM x 10 min, build Conditioning 6 rounds for time 200m run 20 Wall Ball 20/14 18 min cap
6/12/2018 Strength 1 Thruster EMOM x 10 min building Conditioning 3 rounds 1 min front squat 95/65 1 min burpee 1 min calorie row 1 min rest
6/11/2018 Strength 3 Sumo Deadlift every 2:00 x 6 sets, building Conditioning 8 min AMRAP 3 Box Jump Over 24/20 3 Toes to bar 6,6-9,9.. etc
6/9/2018 30 Burpee 30 DB Snatch 50/35 30 Box Jump Over 24/20 30 1-arm DB Shoulder to overhead 50/35 30 Wall ball 20/14 30 1-arm DB overhead walking lunge 50/35 3 min AMRAP- 1 min rest 6 min AMRAP- 2 min rest 9 min AMRAP
6/7/2018 Strength 2 touch and go power clean EMOM x 10 min, building Conditioning 12 min AMRAP 12 Hand release push up 18 KB Swing 53/35 24 Ab mat sit up
6/5/2018 Strength Snatch + Hang Snatch EMOM x 10, building Conditioning 800m run 21 Burpee Box Jump 30/24 400m run 15 BBJ 30/24 200m run 9 BBJ 30/24 17 min cap