Monday 6/7
Grettel
10 Rounds for time
3 Clean & Jerks
3 Over the bar burpees
Tuesday 6/8
Back Squat
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
8 reps @ 75%
8 reps @ 75%
8 rep @ 75%
2-3 min rest between sets
Wednesday 6/9
5 Rounds
50 Cal Row
40 Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups
40 min. Cap
Thursday 6/10
Amrap 15
4 Ring Dips
8 KB Swings (Heavy)
Friday 6/11
Strict Press
E2M x 5 sets:
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Immediately followed by…
E2M x 2 sets:
8 reps @ 75%
Amrap 12
9 DB Burpee Deadlifts
12 DB Box Step-Overs
15 DB Push Presses
Saturday 6/12
3 Sets for max reps:
3 min of Assault Bike (or Row)
2 min of Single-Arm DB Squat Snatches (50/35 lbs)
3 min of Rowing (or Assault Bike)
2 min of Cossack Squats with Goblet Hold
Rest 5 minutes*
*During the 5 minute rest, complete a 400m Run with a Medicine Ball.