TUESDAY 6/12

*4sets 250m row sprints

*muscle up practice 15mins

*5rds for time
-200m run
-5 thrusters
-10 KB swings
-15 box jumps u

MONDAY 6/11

*1 mile run

*3-3-3-3-3 reps
-strict shoulder press

*10min AMRAP
-10 ring dips/ dips
-10 push press
-10 crossfit push ups

FRIDAY 6/8

*3x400m sprints w/ 1min rest

*4sets w/ 3min rest
-20 pull ups
-30 push ups
-40 sit ups
-50 be squats

*practice
-HSPU
-rope climbs
etc...

WEDNESDAY 6/6

*ladder warm-up

*1 rep max clean sq

*10min every 30sec
-2reps 80% clean squat

*ISO abs

MONDAY 6/4

*5mins jump rope/ DU

*Karen
-150 wall balls

*2x core work
-10 GHD sit ups
-20 toes 2 bar/ knees 2 elbow
-30 leg raises
-40 seated twist
-50 toe to hand

SATURDAY 6/2

*ladder and jog warm up

*team wod
DL hold
-100 pull ups
HSPU hold
-100 KB swings
Ring push up hold
-100 OHSQ
ISO abs
-100 burpee box jumps

FRIDAY 6/1

*15mins pull up or HSPU practice

*30 clean and jerk for time

*stretch and foam roll