Tuesday 063015

•••

Strength: deadlift

•••

For time:

100 handstand shoulder touches

100 wall balls

50 v-ups

Monday062915

•••

Back squats: 3×3

•••

10 min AMRAP:

30 pull-ups, then:

3,6,9,12… Ladder of:

Clean and jerk 135/95

Burpees over bar

Friday062615

•••

Strength: front squat 5rm

•••

12 minute AMRAP 

12 power cleans 95/65

12 wall balls 20/14 @10′

Thursday062515

•••

Strength: deadlift

•••

21-15-9

Deadlift 245/155

Ring pushups 

Wednesday062415

21 min AMRAP

400m Run

25 Russian Swings 50/40

25 Burpees

25 Air squats 

25 Situps

Tuesday062315

•••

Strength: Shoulder Press 5rm + Push Press drop set. 

•••

9 min AMRAP

7 Box Jumps 24″/20″

7 Front Squats 155/105

7 Ring Dips

Monday062215

•••

Strength: back squat 5rm

•••

For time:

18 thrusters 75/55

9 pull-ups 

12 thrusters 75/55

6 pull-ups

6 thrusters 75/55

3 pull-ups 

400m run

3 pull-ups 

6 thrusters 75/55

6 pull-ups

12 thrusters 75/55

9 pull-ups

18 thrusters 75/55

•••

*Scale as needed. 

Friday061915

•••

Strength: back squat

•••

Tabata rounds of:

Row

Push-up 

Air squat

Abmat Situp

061815
3 rounds of:

5 min amrap

20 double unders

10 front rack reverse lunges 135/95

5 burpees over bar

*Rest 1 minute between rounds

Wednesday 061715

•••

27-21-15-9

Overhead squat 95/65

Hspu