6.23.20

Strength
4 Rounds E2M
3 Deadlifts @ 80% 1RM

4 Rounds E2:30M
2 Deadlifts @ 85-88% 1RM

Metcon
5 min AMRAP
6 Burpees
24 Double-unders (SC: 15 double-unders; 50 singles)

6.22.20

Strength
5 Rounds E2:30M
8 Seated DB Press
15 DB Side Raises

Metcon
4 RFT
20 Wallballs @ 20/14 (RX+ 30/20)
20 T2B

6.20.20

Metcon
5 min AMRAP
10 Burpee Box Jump Overs @ 24/20”
10 Ring Dips

Rest 5 minutes

5 min AMRAP
15 KB Swings @ 53/35
15 Box Jumps @ 24/20”

Rest 5 minutes

5 min AMRAP
8/5 Calorie AAB
8 Burpees

6.19.20

Skill Development
10 min EMOM
O: 8 GHD Sit-ups (RX+ 10)
E: 40 Double-unders (SC: 25 DUs; 80 singles)

Metcon
5 Squat Cleans @ 95/65 (RX+ 135/95)
200m Run
4 Squat Cleans @ 115/75 (RX+ 155/105)
300m Run
3 Squat Cleans @ 135/95 (RX+ 185/125)
400m Run
2 Squat Cleans @ 155/105 (RX+ 205/145)
500m Run
1 Squat Cleans @ 175/115 (RX+ 225/155)

6.18.20

Strength
Push Press
4, 4, 4, 4
Push Jerk
2, 2, 2, 2
Split Jerk
1, 1, 1, 1