BACK SQUAT 15min to 3RM for the day CONDITIONING 21-15-9-15-21 Hang Power Snatch (75/55) Thrusters (75/55)

ACTIVE RECOVERY AMRAP 30 15/12 Calorie Row 10 KBS 5 KB Taters 20 Sit Ups or Knee Raises 5 Optional Burpees

JERK PRIMER 3 x 12 Strict Press (45/35) 4 x 6 Push Jerk (75/55) CONDITIONING For Time w/partner: P1 – 30 Lateral Burpees + 30 Clean & Jerk P2 – 30 Lateral Burpees + 30 Clean & Jerk P1 – 2 rounds: 15 Lat. Burpees + 15 C&J P2 – 2 rounds: 15 Lat. Burpees Read more about Wednesday 6.24.20[…]

CONDITIONING For Time: 800m Run 4 Rounds: 30 Box Step Ups (24/20) + 10 Devils Presses (50/35) 400m Run CA$H OUT 3-4 Rounds: 20-30sec Handstand Hold 25’ Overhead DB Walking Lunge (R arm) 25’ Overhead DB Walking Lunge (L arm) 50/35#

FRONT SQUAT 10-8-6-4- establish 2RM for the day CONDITIONING AMRAP 6/ REST 6 3 Bar Muscle Ups (6 C2B/Pull Up) 6 Front Squat (165/115) 9 T2B 12/9 Calorie Row/Bike AMRAP 6 3 Bar Muscle Ups (6 C2B/Pull Up) 6 Front Squat (135/95) 9 T2B 12/9 Calorie Row/Bike

SQUAT COMPLEX 3 Front Squats + 5 Back Squats 15min to heaviest CONDITIONING AMRAP 15 20 Power Snatch (75/55) 15 Box Jumps 10 Burpees

CONDITIONING For Time: 400m Run 30 Wallballs (20/14) 30 KBS (53/35) 400m Run 20 Wallballs 20 KBS 400m Run 10 Wallballs 10 KBS CA$H OUT 3-4 Rounds: 12 Barbell Bent Row Max Handstand Hold

CONDITIONING AMRAP 3 / REST 3 2 Rounds “Cindy” Max Reps Power Cleans (135/85) AMRAP 3 / REST 3 2 Rounds “Cindy” Max Reps Power Cleans (155/105) AMRAP 3 2 Rounds “Cindy” Max Reps Power Clean (175/115) score total Power Cleans CA$H OUT 21-18-15-12-9 DB Floor Press (AHAP) :20 Second Ring Support

CONDITIONING 20 RFT (w/partner) P1: 200m Run or 250m Row P2: Max Rep DB Burpees (AHAP) score total burpees CA$H OUT 4 Rounds: 5 Strict T2B 20 Weighted Sit Ups

BACK SQUAT 3 Back Squats + 1 Pause Back Squat 15min to BEST complex CONDITIONING AMRAP 5/ REST 5 30 Double Unders 15 Thrusters (75/55) AMRAP 5 30 Double Unders 15 OHS (75/55)