Monday 6/29 "STRENGTH" EMOM 6 minutes O: 3 Back Squats E: 100m Row Sprint "CONDITIONING" 500m Row TT REST 5-7 minutes 5 Rounds for Time: 12 Wall Balls (20/14) 9 Toes to Bar Tuesday 6/30 "STRENGTH" 3 Sets: 10 Single Arm Kneeling Landmine Presses REST :30 10 Single Arm KB/DB Bent Over Rows REST 1:30 "CONDITIONING" Benchmark: DT Performance: 5 Rounds for Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Wednesday 7/1 "CONDITIONING" Teams of 2. Tr

Monday 6/22 "CONDITIONING" 5 Rounds for Time: 500m Row 10 Burpee Box Jumps (24/20) 10 SDHP (95/65) 10 Thrusters (95/65) REST 1:00 b/t rounds Time Cap: 32:00 Tuesday 6/23 "STRENGTH" In 7 minutes, build to a max Strict Press -then perform: EMOM 5 minutes 5 Push Press @ weight above "CONDITIONING" 10 Rounds for Time: 15 Deadlifts (135/95) 15 Push-ups (Time Cap: 15 minutes) Wednesday 6/24 "CONDITIONING" Teams of 2. Trade every 1:00 Minutes 0-10 Max Meter Row Minutes 10-15 REST M

Monday 6/15 "STRENGTH" In 15 minutes: 3 Sets: 10 DB/KB Bent Over Row/Arm REST 1:00 10 Single Arm DB Bench Press/Arm REST 1:00 "CONDITIONING" For Time: 15-12-9-6-3 Power Cleans (135/95) Bar Facing Burpees Tuesday 6/16 "STRENGTH" 3 Sets: 12 Single Leg DB/KB Box Step Ups (Box Height Above Knee) Rest 1:00 between legs "CONDITIONING" Benchmark: Nate Performance: AMRAP 20 minutes 2 Ring Muscle Ups 4 HSPU 8 KBS (70/53) Wednesday 6/17 "STRENGTH" Every 2:00 x 5 Sets: 5 Hang Power Clea

Monday 6/8 "STRENGTH" Ever 2:00 x 5 Sets: 5 Back Squats "CONDITIONING" AMRAP 12 minutes 4:00 Max Clean and Jerks (135/95) 4:00 Max Calorie Row 4:00 Max Burpees Tuesday 6/9 "STRENGTH" EMOM 10 minutes: O: 10 Standing Single Arm Landmine Presses E: 6-10 Ring Rows (Feet on Box) "CONDITIONING" 5 Rounds for Time: 50 Double Unders 10 Push Jerks (185/125) REST 1:00 Wednesday 6/10 "STRENGTH" In 10 minutes, build to a heavy: Power Clean + Hang Squat Clean "CONDITIONING" Teams of 2. Tr