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Thursday June 30th

On a 14:00 clock:1,600-m runAMRAP in the remaining time:10 double KB deadlifts (16/24 kg)20 sit-ups

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Monday June 27th

AMRAP 20:200-m run21/30-cal. row40 air squats -Stimulus-5+ Rounds ACCESSORY:4 sets:6-8 Strict pull ups10-12 Three Point Db rows

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Saturday June 25th

AMRAP 25 w/ a partner:50 calories50 dumbbell snatches (35/50 lb)50 GHD sit-ups50 wall-ball shots (14/20 lb) (9/10 ft)– Use any machine available for the calories. *one person working at a timeSplit the work as needed  

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Friday June 24th

On a 20:00 clock, each for time:From 0:00-5:00:800-m sprintFrom 5:00-10:00:75 chest-to-bar pull-upsFrom 10:00-15:00:75 burpees-to-targetFrom 15:00-20:00:800/1,000-m row– Score is total combined work time.

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Wednesday June 22nd

10 rounds for time:10 kettlebell swings (16/24 kg)10 dumbbell thrusters (25/35 lb) -Stimulus-10-14 min

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Tuesday June 21st

On a 10:00 clock for reps:2:00 double-unders2:00 sit-ups1:30 double-unders1:30 sit-ups1:00 double-unders1:00 sit-ups:30 double-unders:30 sit-up Back Squat:20-rep max

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