Monday, June 15th

STRENGTH
Push/Split Jerk
1 × 5 @ 55%
1 × 5 @ 65%
1 × 3 @ 75%
4 × 3 @ 80%

WOD
Hero “Jones”
10 Strict Shoulder Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
M - 155lbs / F - 75lbs
CAP 15:00 Minutes

Tuesday, June 16th

N.F.T.
3 Rounds
RMU / Toes to Ring
Hand Stand Walk
DB O.H.W. Lunge

RX: 2 RMU / 25ft HSW / 50ft Lunge
Intermediate: 6-10 Toes to Ring / 2 Wall Walk / 25ft Lunge light DB
Scaled: Hanging Knee Raise / Partial Wall Walk / B.W. Lunge

6 Rounds
15/12 Cal
15 (2) DB Deadlift
9 Pull Up
7 Burpee To Target
1:00 Rest after Each Round
DBs: M - 50s / F - 35s
RX+: Chest to Bar

Wednesday, June 17th

WOD
Buy In: 800m Run
Into 3 Rounds
1 Sled Pull
600/500m Row
100m Farmer Carry
Sled: M - 150lbs / F - 100lbs
DBs: M - 50s / F - 35s
CAP 30:00 Minutes

Thursday, June 18th

WOD
10 Rounds
4 Power Cleans
4 Strict HSPU
4 Kipping HSPU
4 Hang DB Clean & Jerk
Bar: M - 205lbs / F - 145lbs
DBs: M - 70lbs / F - 50lbs

Friday, June 19th

WOD A
10:00 AMRAP
Buy In: 400m Run
Into Max Rounds & Reps of:
10 Toes to Bar
20 Wall Balls
30 Double Unders
Medball: M - 20lbs / F - 14lbs

REST 5:00 Between WOD A & B

WOD B
10:00 AMRAP
Buy In: 400m Run
Into Max Rds & Reps of:
10 Burpees
20 KB Swings
30 Sit Ups
KB: M - 53lbs / F - 35lbs

Saturday, June 20th

8am Class Only