June 17 - 22

Monday

Tempo back squats

7x3 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 'Kelly' 5RFT

400m run

30 box jumps @24/20

30 wallballs 20/14@10/9'

Tuesday

Push Complex, 6 rounds on the 2:30
2 Push Press + 2 Push Jerk


accessory: strict press/banded strict press

WOD: 12 min AMRAP

15 power snatch #95/65
10 OHS
5 RMU or C2B

Wednesday

Strict T2B 10-9-8-7-6-5-4-3-2-1 ring dips/HSPU 1-2-3-4-5-6-7-8-9-10

WOD: 15 min AMRAP

20 KBS

20m DB front rack lunges

10 burpees

20m DB front rack lunges

Thursday

WOD: For time

1500m row

150 double unders

1 mile run

150 double unders

Friday

Barbell Turkish get-up

WOD: 15 min EMOM

2x Bear Complex

Saturday

WOD: 'Liam'

800m run with 45/35 plate
100 T2B
50 Front Squats 155/105
10 Rope Climbs

800m run with plate