2293 Monday 6/17/2019

A
5 Rounds
:30 Ski or Row
:30 rest

2 Rounds
8 Single Leg Hip Bridge
6 Jumping Squats, with bare bar on back
8 Single Arm Ring Row, Each Arm
(15 Min)

B
Back Squats
9x1 *67.5%
1xMax
Rest 60 sec between sets
*Do not exeed 15 reps on final set.
(20 min)

C
3 Rounds
1 Min Max Thrusters (95/65)
1 Min Max BJOvers
1 Min Max C2B Pullups
1 Min Bike Max Cal
1 Min Rest
(15 min)

D
3x 6-10 Evil Wheel Rollouts
OR
3x30 Straight Leg Ab Mat Situps
(5 Min)

2292 Saturday 6/15/2019

A
10 Min Steady State Cardio
2 Rounds
1 Length Broad Jump
10 Alt Dumbell Snatch
5 Dumbell Jerks each Arm

B
Power Clean
Work to Heavy

C
Partner Shared Burden
3 Rounds
40 Cal Row
40 S2O (135/95)
3 Rounds
40 Front Squats (135/95)
40 Pullups
3 Rounds
40 Hang Cleans (135/95)
40 Bar Facing Burpees

2291 Friday 6/14/2019

A
3 Min Cardio of Choice
1 Lap Sandbag Carry in Bear Hug
30 Hollow Rocks
(10 min)

B
12 min EMOM
Min 1: 30-50 Double Unders
Min 2: 4-8 Strict Pullups

C
Partner Shared Burden
70 Box Jump Overs
70 T2B
Run to Stoplight with 1 Sandbag
70 Box Jump Overs
70 T2B
(30 min)

2290 Thursday 6/13/2019

A
With a Partner:
Row (160/120)
8 Lengths Sled Pull, alternate lengths
Ride (160/120)
8 Lengths Walking Lunges with DB Locked OH, alternate lengths
*30 time cap

B
12 min EMOM
Min 1: 6 Deadlifts
Min 2: 6-10 T2B
(15 min)

C
3 rounds with a Partner
Rest 1 min between full rounds
25 Straight Leg Abmat Situps
While your partner holds a plank
Switch positions
(10 min)