June 5-June 11
Monday
A. Back Squatx3x3-light and building into heavy single for the day
4 rounds
600M Run
15 OHS
15 Bar facing Burpees
9 BarMU or burpee pull ups
Tuesday
A. 1 Power Snatch+1 Snatch-Every 90 sec for 10 sets build to about 75-80%
THEN go for a heavy single
B. Snatch Pullx3x3@125% of Snatch
Tabata Bike Row or Ski
:20 on/:10 off x8 sets
Rest 2 min
15-12-9
DB Box Stepovers
T2B
Rest 2 min
x2-3 rounds depending on time
Wednesday
A. Push Pressx5x5@80%
B1-DB Bent Over Rowx10x4
B2-DB Front Raisex15x4
Every 2 minx8 sets
12/10 cal ski into 3-5 HIGH SKILL ( you pick any! But make them tough. MU, HSPU even if push ups or pull ups are difficult)
Thursday
2000M Row
1600M Run
2000M Row
Rest 2 min
1600M Run
2000M Row
1600M Run
Friday
A. EMOM 10-Clean@85%
B. Front Squatx2x6@75%
EMOM 15-21 depending on time
1-Legless Rope Climb or 5 Strict Pull ups or hard assist
2-5 deficit HSPU or reallllllly hard hspu variation or heavy ass db press
3-10 ghd situps
Saturday
Teams of 2
5 min AMRAP
2 Rope Climb-legless if possible
10 HSPU
50 Crossovers
into
5 min AMRAP
2 Rope Climb
16 T2B
50 FT HSWALK or Bear crawl
into
5 min AMRAP
6 Ring MU or Dips/asst dips
12 KBS
18 Box Jumps
Rest 5 min
DO it all again!
Sunday
A. Deadlift-Every :30x5@60%/Rest 2 min x3 sets
B. Bench-same as above
EMOM 40
1-12/9 cal bike
2-16 Wall Ball
3-50 FT Burpee Broad Jumps
4-6-9 Pull ups (kipping)