Monday, June 1st

STRENGTH
Find 2 Rep Max
Strict Shoulder Press
8 Reps Light Weight
4 Reps Medium Weight
5 Attempts to find 2 Rep Max

WOD
Reps of 21 / 18 / 15 / 12 / 9
GHD Sit Up
KB Swing
Push Up
KB: M - 53lbs / F - 35lbs

Tuesday, June 10th

WOD
For Time
10 Front Squat
20 Burpee Over Bar
8 Front Squat
16 Burpee Over Bar
6 Front Squat
12 Burpee Over Bar
4 Front Squat
8 Burpee Over Bar
2 Front Squat
4 Burpee Over Bar
M - 205lbs / F - 135lbs

Wednesday, June 11th

WOD A
5 Rounds
4 Ring Muscle Ups
200m Run
CAP 18:00 Minutes
(Scaled 5 Pull-Ups + 5 Dips)

REST 4:00 Between WODs

WOD B
5 Rounds
4 Wall Walks
15/12 Cal Bike/Ski (RX)
CAP 18:00 Minutes
(Scaled Wall Walk and Row)

Thursday, June 12th

STRENGTH
Deadlift
Work up to your 80%
Complete 5 x 2 @ 80% or Higher

WOD
12:00 AMRAP
40 Double Unders
20 DB OHWL Steps
6 SB Clean
DB: M - 50lbs / F - 35lbs
SB: M - 100lbs / F - 70lbs

Friday, June 13th

Partner WOD
For Time
400m Run (Teathered)
50 Thrusters
50 Toes to Bar
800m Run (Teathered)
50 Toes to Bar
50 Thrusters
400m Run (Teathered)
M - 95lbs
F - 65lbs
CAP 25:00 Minutes

Saturday, June 14th

8am Class Only

N.F.T.
3 Rounds
Every 4:00 for 12:00
12 Squat Jumps
10 DB Bench Press
8 Sumo D.L.H.P.

WOD
Every 3:00 for 4 rounds
300m/250m Row
12 (2) DB Cleans
Max Burpee Box Jump Overs
Rest 2:00 After Each Round