Monday, 6/18/18 Strength 8 Minute EMOM: 2 Clusters *Drop from the top between reps WOD 10-20-30 Toes to Bar Thrusters (95#/65#)

Friday, 6/15/18 WOD 10 Minute AMRAP: 1,2,3,4,5, etc… Power Snatch (135#/95#) *8 Bar Facing Burpees

Thursday, 6/14/18 WOD 20 Minute EMOM: 1: 10 Dumbbell Box Step Ups (5 Each Leg) 2: 15 Hip Extensions 3: 15 Box Jumps (24″/20″) 4: Max Effort Sandbag Cleans 5: Rest

Wednesday, 6/13/18 WOD For Time: 1k Row 75 Shoulder to Overhead (75#/55#) 50 Toes to Bar Gymnastics Strength 3×10 Weighted Strict Pull Ups

Monday, 6/11/18 WOD For Time: 75 Wall Balls (30#/20#) Conditioning 8x100m Sprints *Every 90 Seconds

Friday, 6/8/18 Strength 2×8 Front Squat *3 minute rest WOD 3 Rounds: 10 Right Arm DB Thrusters (50#/35#) 5 Muscle Ups 10 Left Arm DB Thrusters (50#/35#) 5 Muscle Ups

Thursday, 6/7/18 WOD Teams of 3 25 Minute AMRAP: Partner 1: 750m Row Partner 2/3 AMRAP: 100′ Box Push 5 Bench Press (155#/105#) 10 Russian KB Swings (70#/53#)

Wednesday, 6/6/18 WOD 30-20-10 Assault Bike Calories Handstand Push Ups Toes to Bar *Tabata Style

Tuesday, 6/5/18 Accessory Work 4×50’ Back Rack Walking Lunge WOD 4 Minute AMRAP: 400m Run Max Burpee Box Jump Overs (24”/20”) Rest 1 Minute 3 Minute AMRAP: 300m Run Max Burpee Box Jump Overs Rest 1 Minute 2 Minute AMRAP: 200m Run Max Burpee Box Jump Overs Rest 1 Minute 1 Minute…

Monday, 6/4/18 Strength Complex 8 Minute EMOM: 1 Deadlift+1 Hang Power Clean+1 Push Jerk *Build in weight each minute WOD “DT” 5 Rounds: 12 Deadlift (155#/105#) 9 Hang Power Clean 6 Shoulder to Overhead