June 10 - 15

Monday

Tempo back squats

6x4 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 3RFT

12 goblet squats @ 50/35

21 KBS

1k row

Accessory: 5x5 Bulgarian split squat (each leg) + 5x5 weighted hip thrusts

Tuesday

6 rounds, on the 90 sec

3-5 T2B + 3-5 Pullups (C2B)

WOD: 5RFT

4 wall walks

10 pullups

10 box jumps @ 30/24

400m run

Core: 8 min alternating tabata

a: v-ups

b: weighted Russian twist

Wednesday

6 rounds 

2 power snatch + 2 OHS

WOD: 12 min AMRAP

12 T2B

12 DB box step-up @50/35

12 DB snatch

Bonus: 10 min EMOM

odd: 8-10 HSPU

even: 6 pistol

Thursday

"Macho man" 3 power clean + 3 front squat + 3 jerk

5 rounds of 2 complete 'Macho man' sets

WOD: For time

3 rounds

10 power clean @115/85

20 wallballs

then

2 rounds

8 thrusters 

75 double under

then 1 round 

35 cal ski/bike

Friday

Deadlift 5x5

WOD: For Time

$$$ 800m run

3 rounds

21 deadlift @135/95

15 bar-facing burpee

9 front squat

Saturday

WOD: 'Badger' 3RFT

30 squat clean @ 96/65

30 pullups

800m run