6 / 30 / 2018

2 Person Team
For Time

Run 800m
8 Rope Climbs
20 Burpees
Run 600m
6 Rope Climbs
20 Burpees
Run 400m
4 Rope Climbs
20 Burpees
Run 200m
2 Rope Climbs
20 Burpees

30 Min Cap

6 / 29 / 2018

3 Rounds
Min 1 – Thrusters (95/65)
Min 2 – Box Jumps (24/20)
Min 3 – Power Cleans (95/65)
Min 4 – Pull Ups
Min 5 – Double Unders
Min 6 – Rest

6 / 28 / 2018

6 Min EMOM
Deadlift x 3 @ 70%

EMOM As Long As Possible
5 Deadlifts (185/125)
Run 100m

6 / 27 / 2018

10 Min EMOM
Evens –
Every :30 1 Power Clean + Jerk
Odds –
1 Squat Clean + Jerk
(Moderate to Heavy)

“Grace”
30 Clean & Jerks (135/95)

7 Min Cap

6 / 26 / 2018

6 Min EMOM
Power Snatch x 2 @ 70%

6 Rounds
20 D Bell Snatches (50/35)
20 D Bell OH Lunges (50/35)

20 Min Cap

6 / 25 / 2018

For Time
Row Calories (50/35)
50 Situps
50 Bar Hops
50 SDHP (75/55)
50 Push Press (75/55)

6 / 23 / 2018

10 to 1
Clean and Jerk (155/105)
Between each set do
2 Rds of Cindy

40 Min Cap

6 / 22 / 2018

2 Person Team
20 Min Amrap

Row Calories (15/10)
15 Bench Press (95/65)

6 / 21 / 2018

10 min EMOM
Evens –
1 Power Clean Every :20
Odds –
1 Full Clean Every :30

For Time
20 Push Press (135/95)
Run 400m
20 Power Cleans (135/95)
Run 400m
40 Burpees
Run 400m
20 Power Cleans (135/95)
Run 400m
20 Push Press (135/95)

20 Min cap

6 / 20 / 2018

5 Rounds of 2:00
12 Deadlifts (165/115)
40 Double Unders
Max Rep Bar Muscle Ups

Rest :60 after each round