June 3 – June 9, 2019

1A. Squat Clean up to a 3RM

1B. 4×10-15 GHD Back Extensions

AMRAP 18

6 Power Cleans 135/95

10 Pull Ups

400m Run

1A. Front Squat 5×5

1B. 4 x 25 Calf Raises

5 Rounds of:

AMRAP 2 Min

25 RKBS 71/53

Max Double Unders in the remaining time

Rest 2 Min.

Score is total Double Unders.

1A. Push Press up to a 4RM

1B. 4 x 10-20 GHD Sit Ups

EMOM 15 Min

Min 1: Max HSPU in :30

Min 2: Max Goblet Squats in :30 55/35

Min 3: Max Sit Ups in :30

Score is total reps in 15 min.

1A. 3 Position Power Clean, build to a heavy set.

Pos. 1 – From the Hips

Pos. 2 – From the Knees

Pos. 3 – From the Floor.

1B. 4×10-20 Frog Pumps

AMRAP 25 with a Partner

Partner 1: Row for Calories

Partner 2: Run 400m.

Athletes will switch places on the rower after each completed 400m run.

Score is total calories in 25 min.

1A. Deadlift 8 reps at an 8 RPE

1B. 4 x 20 Russian Twists

Tabata

Push Ups

Lunges

Burpees

Wall Balls.

Score is total reps in 16 minutes.

3 Rounds for Time with a Partner of:

50 Box Jumps

Run 400m Loop Together

50 Thrusters 95/65

Run 400m Loop Together

For Time with a Partner:

500 Double Unders

200 Alt. DB Snatches 50/35

150 Air Squats

100 Push Ups

50 Pull Ups

1 Partner works at a time. Partners may complete the workout in any order they desire.