6/22/22

WOD

5 sets of:
Hang Power Clean, 3 reps

5 rounds for time of:
9 Toes-to-Bar
7 Hang Power Cleans, 155/105lbs.
5 Ring Muscle-ups

6/21/22

WOD

EMOTM for 10 minutes:
1: 3-10 Strict HSPU
2: 30 sec. Handstand Hold

21-15-9 reps for time of:
Overhead Squat, 115/75-lbs.
Calories, Machine

6/20/22

WOD

20 minute AMRAP of:
Run 400m
20 Single DB Hang Clean and Jerks, 50/35-lbs.
10 Strict Pull-ups

6/19/22

WOD

Rest Day

6/18/22

WOD

30 minute AMRAP of:
10 Dumbbell Deadlifts, 50/35-lbs.
15 Box Jump Overs, 24"/20"
10 Slam Balls
15 Box Jump Overs, 24"/20"
10 Dumbbell Deadlifts, 50/35-lbs.

*Rest 1:1 with a Partner*

6/17/22

WOD

Every 2:00 for 10 sets:
Squat Clean +
Push Press +
Push Jerk +
Split Jerk

WOD:

Choose any extra work from this week or previous weeks.

6/16/22

WOD

For time:
60 Calorie Row
40 Kettlebell Swings, 53/35-lbs.
20 Toes-to-Bar

Rest as needed

For time:
20 Toes-to-Bar
40 Kettlebell Swings, 53/35-lbs.
60 Calorie Row

6/15/22

WOD

EMOTM for 10 minutes:
1: 3-10 Strict Ring Dips
2: 3-10 Strict Ring Pull-ups

10 minute AMRAP of:
10 DB Snatches, 50/35-lbs.
10 Cal Bike

6/14/22

WOD

5 rounds for time of:
50 Wall-balls, 20/14-lbs.
Run 400m

6/13/22

WOD

“CFT Test”

For Max Reps:
3:00 Max Double-unders
Rest 3:00
3:00 Max Pull-ups
Rest 3:00
3:00 Max Alternating Pistols