5.18.21

A. Accessory

12 minute EMOM (4 rounds each)

1st minute - :30 Suitcase Hold

2nd minute - :30 Hollow Hang

3rd minute - Rest

(Pick a heavier weight for Suitcase Hold than last week)

B. Conditioning

5 Rounds of the following

3 minute AMRAP

5 Power Clean & Jerks 135#/95#

7 Toes-to-Bar

Max Calorie Row in remaining time

-90 seconds rest between rounds-

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row