June 9 – June 16

1A. Snatch 2RM with at least 5 working sets.

1B. 4 x 10-15 GHD Hip Extensions

AMRAP in 16 min of:

10 AKBS 53/35

20 Box Jumps 24″/20″

Row 500m

1A. Back Squat 5 sets of 5 between 70-85%

1B. Calf Raises 4 sets of 25

3 Rounds of:

AMRAP in 4 min

8 Plate Burpees 45/25

16 Plate Lunges 45/25

Max Wall Balls 20/14

Rest 2:00 between rounds.

Score is max Wall Balls.

1A. Close Grip Bench Press 8RM with at least 3 working sets.

1B. 4 x 10 Wishbone Sit Ups 

EMOM 12

Min 1: Max Rope Climbs in :45

Min 2: Max DB Squat Cleans in :45 (50/35)

Min 3: Max TTB in :45

Score is total reps in 12 minutes.

1A. Power Clean + Hang Clean + Front Squat to a heavy set without dropping the bar.

1B. Single Leg Glute Bridges 4 x 10

4 Rounds for Time: 

Run 400m

50 Air Squats

1A. Deadlift 6 reps at 8 RPE (2 Reps in reserve)

1B. V-Ups 4 x 10-20

3 Rounds for Reps:

1 min of Push Press 95/65

1 min of Sit ups

1 min of Front Rack Lunges 95/65

1 min of Bent Over Rows 95/65

1 min of Rest

Score is total reps.

“Badger”

3 Rounds for Time of:

30 Squat Cleans 95/65

30 Pull ups

Run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

For time with a partner:

100 Lunges

80 Sit ups

60 Goblet Squats 53/35

40 Push ups

20 C2B Pull ups

40 Push ups

60 Goblet Squats 53/35

80 Sit ups

100 Lunges