Wearing a 20#/14# vest
3 Rounds of:
1,000 meter Run · 10 Muscle-Ups · 100 squats 

On the 3 mins x 16

1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups

2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks 

3. 12 per side bulgarian split squats + 1 min of planking

4. 8 per side heavy DB row + 12 pistols per side

6 x 4 mins of work with 2 mins of rest
AMRAP
25 WBs
50 DU
1 legless rope climb
200m run
*start each 4 min piece with the 25 WBs
Score is total reps
(The run counts as 20 reps)

90 sec on 90 sec off  
x 10

Odd Rounds
Buy in with:
10 BBJO at 24"/20"
10 BMU
Then
AMRAP DB 50/35lbs DT

Even Rounds
Buy in with:
20 Box Jumps Overs 24"/20"
15 T2Bs
Then
AMRAP DB 50/35lbs DT

Pick up where you left off on DT every round.
Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

4 mins on 4 mins off x4

Cycle #1 AMRAP

21 cal Row

21 Burpees over the rower

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
                         

*Score is total reps in each session

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

Then rest 3:00 minutes

Part B:  
90 seconds on 45 seconds off X 5
200m run
8 DB snatch 70/50
AMRAP RMU

Then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

*Score each AMRAP separately

On the 3 mins x 15

1. Bodyweight bench press for 15 reps + 15 strict pull ups

2. Alternating bicep curls 15 reps per side + 15 skull crusher 

3. 12 per side bulgarian split squats + 15 V-ups

3:30 minutes on 90 sec off  off x 6 rounds  -

Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs

*Score is total reps on the AMRAPS
Keep score separate Odd from Even

Gym will reopen on July 2nd at 6AM!

* Please note, the last class is at noon today as we will begin setting up for our competition immediately following the noon class.

12 Rounds for time

Switching every round:
200m run
12 DB Thrusters 50/35lbs
2 legless rope climb

10-1 of
Power snatch 155/105
+1 Round of
6 SHSPU + 3 BM
After each set

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 24 reps

2. Barbell heavy row 12 reps

3. DB Flat chest press 12 reps

4. Weighted Bulgarian split squats 12 per side

Part B: On the 30 sec x 24

1. 16 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. Plank alternates

3 minutes on 90 seconds off x 6 rounds  -

Always begin with a 200m run,
AMRAP with the remaining time
10 T2Bs + 20 DB snatch 50/35  + 30 DU  

Start back with the T2Bs on every round.  
*Score is total reps.

Part A:
2 mins on 60 seconds off X 4 rounds -
4 BMU
 12 Burpee Box Jump over (24"/20" Box)
AMRAP WBs

Rest 3 mins

Part B:
1:30 mins on 60 seconds off X 4 rounds -
3 BMU
 9 Burpee Box Jump over (24"/20" Box)
AMRAP WB

Rest 3 mins

Part C:
1:00 mins on 60 seconds off X 4 rounds -
2 BMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WB

21-18-15-12...3 of
Row Cals
95/65 thrusters

Burpees over the bar

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 crossovers
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100

For time!

200 DU

100/80 cal row

50 WBs

25 C2Bs

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks