Monday, June 10th - Saturday, June 15th

Monday

(A) Back squat - 5 x 3

(B) AMRAP in 10

  • 7 thrusters

  • 12 KBS

  • 7 C2B pull ups, pull ups or ring rows

(C) Knee in corner stretch - 60s/each

Tuesday

(A1) Close grip bench press - 5 x 3

(A2) DB Row - 5 x 3 - 5

(B) 5 x 2 minute rounds, rest 1 minute

  • Run 200m

  • AMRAP DB push press*

*challenge: sub handstand push ups

Wednesday

(A) Overhead squat - 5 x 3 OT2M

(B) AMRAP in 15 minutes

  • 8 toes to bar

  • 20 DB snatch

  • 10 step ups, high box*

*challenge: pistols or pistol modification 

Thursday

(A) Push Press - 5 x 5

(B) Strict pull ups - 5 x 4 @ 12X2

(C) AMRAP in 10 minutes

  • 10 push press

  • 10/7 calories assault bike

  • 20s hollow hold

Friday 

(A1) L sit - 3x max time

(A2) Prone Arch hold - 3x max time 

(B) L sit crunch - 3 x 10 - 15

(C) 5 miles assault bike or row 5k. Choose whichever you did not do last week

Saturday

(A) Deadlift - 5 x 3 at same weight

(B) 3 RFT

  • Row 500m

  • 21 burpees

  • Run 400m