CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 3 Rounds: 3 P. Cleans + 6 Push-up + 9 Air Squats (135/95)

POWER SNATCH + T2B 3 Rounds: 5 Power Snatch + 5-10 T2B 3 Rounds: 3 Power Snatch + 5-10 T2B build in weight on Power Snatch to 5RM and 3RM CONDITIONING 200m Run 21 Power Snatch (75/55) 21 Bar Facing Burpees 200m Run 15 Power Snatch (95/65) 15 Bar Facing Burpees 200m Run 9 Power Read more about Tuesday 6.29.21[…]

SQUAT SUPERSET 8 Back Squat + 5 Front Squats 6 Back Squats + 5 Front Squats 4 Back Squats + 5 Front Squats 50-60-70% on Back Squat from the rack 95/65 pounds on Front Squat from floor 4 RFT: 500/400m Row 10 C2B Pull-ups (15 ring row) 10 Thrusters (95/65)

SQUAT SUPERSET 4 Back Squats + 2 Front Squats 15min build to heaviest superset CONDITIONING (score time + calories) 10-8-6 P1: DB Hang Clean & Jerk + Goblet Squat (53/35) P2: Max Calorie Row Then switch. P2 does 10-8-6, while P1 rows. Directly into… 8-6-4 P1: DB Hang Clean & Jerk + Goblet Squat (53/35) Read more about Friday 06.25.21[…]

DEADLIFT + T2B 7-7-7- 5-5-5- establish 3RM for the day. after each set of 3 Deadlifts, complete a warmup set of 3-5 T2B for today’s conditioning piece. CONDITIONING 5 RFT 8 Deadlifts (225/155) 10 T2B 12 Box Jumps (24/20)

POWER CLEAN + WALLBALLS AMRAP 7 21 Power Cleans (115/85) 21 Wallballs (20/14) 15 Power Cleans (135/95) 15 Wallballs 9 Power Cleans (155/105) AMRAP Wallballs in remaining time CONDITIONING 5 RFT 12 Pull-ups 21 KBS (53/35) 400m Run

GYMNASTICS STRENGTH 21-15-9 HSPU or HRPU Ring Dips or :20 Ring Support CONDITIONING 3 Rounds NOT for Time: 30 Calorie Machine 20 Weighted Sit-ups 10 Sit-ups E80 Farmers Walk (AHAP)

BACK SQUAT 10-8-6- establish 4RM in 3 sets CONDITIONING For Time: 20 Front Squats (115/85) 20 Lateral Burpees 20 Power Cleans 20 Lateral Burpees 20 Hang Squat Cleans

CONDITIONING 24 Deadlifts + 24 T2B + 24/18 Calorie Row 18 Deadlifts + 18 T2B + 24/18 Calorie Row 12 Deadlifts + 12 T2B + 24/18 Calorie Row 6 Deadlifts + 6 T2B + 24/18 Calorie Row Competitive: (205/145) Sweat: (135/95)

BENCH PRESS / STRICT PRESS 15min to 8RM for the day CONDITIONING 5 Rounds NOT for Time: 14/10 Calorie Bike 12 DB Push Ups (50/35) 8 DB Push Press 6 Burpee Box Jump Overs