June 11
Deadlift
Up to 80% x 1
3 max attempts
Pullups
3 max singles
3 Rounds NFT
8 Ab Rollouts
10 L-Sit Halos (challenging weight)
30s Rolling Plank
June 12
10 min w/ Partner
Work up to heavy 5 rep clean and jerk. Should be unbroken reps. Up to 135#/95#.
In 12 min:
Run 1 mile
Max wall balls in remaining time
June 13
Complete 1 min interval max reps for:
KB Swings (70#/53#)
Double Unders
Bike
Box Jumps (24″/20″)
After getting reps for 1 min, complete 2 rounds in 1:30 timeframe.
June 14
Overhead Squats
Up to 80% x 1
3 max attempts
Pullups
3 sets of max reps
NFT
25-15-10
Reverse DB Shoulder Raises
Side DB Shoulder Raises
Front DB Shoulder Raises
June 15
4 RFT
400m Run
100m Farmer’s Carry (53#/35#)
12 Handstand Pushups
June 16
“Double Decker”
AMRAP 15
15 Power Snatch (75#/55#)
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
June 17
EMOM 8
10 Pistol Squats
20s L-Sit hold
For Time:
Partner WOD
3000m Row