June 29, 2018

5 Push Presses
EMOM 5 min.

2 Push Presses + 3 Push Jerks
EMOM 5 min.

5 Push Jerks
EMOM 5 min.

June 27, 2018

20 Wall Balls (20/14 lb.)
25 OH Squats (135/95 lb.)
25 Wall Balls
20 OH Squats
30 Wall Balls
15 OH Squats

June 27, 2018

Work up to a Heavy 4-rep OH Walking Lunge

Odd min.: 6 OH Walking Lunges (135/95 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)
12 minutes

June 26, 2018

6-9-12-18
Burpee Box Jump Overs (24/20 in.)
200-m Front-Rack Barbell Carry (115/75 lb.)
45-sec. Front-Rack Barbell Hold

June 25, 2018

1-k Row
50 Thrusters (95/65 lb.)
30 Ring Muscle-ups

June 22, 2018

800-m Run

25 Hip Extensions
25 Knees-to-Elbows
2 rounds

800-m Run

June 21, 2018

Pause Front Squat
2-2-2-2

June 20, 2018

500-m Row
21 Box Jumps (24/20 in.)
15 Hang Power Cleans (135/95 lb.)
AMRAP 24 min.

June 19, 2018

50 D-Ball Slams
50 D-Ball Hug Squats
50 D-Ball Over-the-Shoulder Tosses

(25/15 lb.)

June 18, 2018

4 Over-unders (24/20 in.)
6 Alt. 1-Arm DB Snatches (50/35 lb.)
8 MB Sit-ups to Toss (against wall) (20/14 lb.)
10 rounds

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