June 29, 2018

Team of 2

For time:

Run 800m

32 Toes to bar

16 Strict handstand push-ups 4/2” deficit

Run 800m

40 Toes to bar

16 Strict handstand push-ups 4/2” deficit

Run 800m

48 Toes to bar

16 Strict handstand push-ups 4/2” deficit

[30:00 Cap]

*Run performed together, reps split as desired. Can start working before partner gets back, but must start run together.

June 28, 2018

A)

Deadlift

4-4-4-3-3-3

@85-85-85-90-90-90%

[25:00 Cap]

B)

3 Rounds for Reps:

AMRAP in 1:

15/10 cal Row

Max rep Overhead squat 42.5/30

*Rest 2:00 b/t rounds

June 27, 2018

A)

Strict muscle-up technique and skill work

B)

AMRAP in 7:

Max rep Muscle-ups

June 26, 2018

10 Rounds for time:

15 Wall balls 9/6 (10’)

10 Burpee box jumps 24/20”

5 Thrusters 52.5/35

1 Legless rope climb 15’

[30:00 Cap]

June 25, 2018

Bench Press

3-3-3-3-8-8

@80-85-85-90-60-60%

[20:00 Cap]

B)

E3MOM for 9:

100 Double unders + 3 Power clean and jerk @70%

June 24, 2018

A)

Back Squat

2-2-2-2-2-8-8

@80-85-90-90-95-65-65%

[30:00 Cap]

B)

For quality:

300m Walking lunge

June 22, 2018

5 Rounds for time:

400m Run

16 Pull-ups

200m Run

8 Burpees

*Rest 1:00 b/t

[35:00 Cap]

June 21, 2018

A)

Deadlift

6-6-6-5-5-5

@75-75-75-80-80-80%

[27:00 Cap]

B)

AMRAP in 7:

Max Handstand push-ups

*Every break perform 5 D-Ball cleans 150/100#

June 20, 2018

A)

Pistol squat and Bounding tech and skill work

B)

2 Rounds for reps:

Tabata:

Double unders

Pistol squats

Box jumps 24/20”

Ab mat sit-ups

*Rotate through each movement in order for the 2 rounds of Tabata (8:00), score for Total reps

June 19, 2018

“Big DT”

5 Rounds for time:

15 Push-ups

12 Deadlifts 70/45

9 Hang power cleans 70/45

6 Jerks 70/45

3 Rope climbs 15’

[30:00 Cap]

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