6.24 - 6.30

Monday

20 Rounds I go you go style


10 Bench @ 155/105

10 Barbell Upright Row

10 Box Jump Over

*one partner completes an entire round then rests*

3 Sets

1 Min of Skull Crushers

1 Min of Lateral Raises

1 Min Rest

Tuesday

Back Squat 4x3
After last set use working weight for FRONT RACK future holds 3x :15 second hold
Metcon

2 Min AMRAP

25/18 Calories ROW / Bikw

Max Wall Balls In remaining time

2 Min Rest

* CAN You Guys BREAK 100 wall ball reps?!*

100 Banded Glute Bridges

Big Wednesday

Every 7 Min for 5 Rounds

300m Run

15 TTB

20 G2OH

300m Row

15 Weighted Sit Ups

Accessory

4 Sets :45 weighted Plank

Thursday

5 Big Sets

8 Weighted Dips

8 Z-Press Each Arm

Metcon -

100 DU

25 C2B

50 Hang C&J

100 DU

50 Hang C&J

25 C2B

100 DU

3 Sets of 21s (7/7/7)

Friday

3x 10 RDL (clean grip only)

Metcon-

5 Rounds

20/14 BIKE/Row Sprint

5 Power Cleans @75%-

3 min Rest-
* we are using a percentage of our heavy single we hit 2 weeks ago*

Accessory

8 Rounds Tabata

Alternating -

A. RKBS

B. KB Shrugs or Rows (you choose!)

Saturday

80 Back Squats (135/95)
60 TTB
50 Calories

80 Front Squats (95/65)
60 K2E
50 Calories

80 OHS (75/55)
60 V-Ups
50 Calories

*35 min Cap*
*alternate between bike and row for cals


Sunday

24 EMOM

A.8 Shuttle Sled Sprints

B.15/12 Cal Row

C.20 Jumping Lunges

D.20 USA Swings