June 11, 2021

Saturday, 6/12

Warm Up 3 Rounds 8 Spider Lunge w/ reach up 8 Alt Samson lunges 8 Alt Dead Bugs 8 Supine Scorpion 3 Rep Max Back Squat Test (35 minutes) Prep:1×10 w/bar, 3-3-3-2-2-2-2 working up Work: 1-3 attempts at 3 Rep Max Met Con 4 Rounds 1 Minute Wall Ball 1 Minute Bike 1 Minute Rest Score by total reps+cals
June 10, 2021

Friday, 6/11

Warm Up 3 Rounds5 Hanging Scap Retractions10 Spider Lunges5 Dolphin Push Ups10 Pause Hip Bridges Push/Pull (25 Minutes) Prep: 2×5 DB Bench working up+25 Band Pull ApartsWork: 5×8-12 DB Bench Press working upFollow each set with Pull Ups* Met Con 5 Rounds for Time (12 Min Cap)15 KB Swings (24/16)10 Ring Dips Scale Ring Dips to 5 reps or dip bars, Boxes or Benches * Pull Up ProgressionZero: 5 Seated Pull Ups on bar in rack/round1-4: 10 Band Assisted Strict Pull ups/ round5-9: 5 Strict Pull Ups/round10+: 5-5-4-4-3-3 Weighted Pull Up
June 9, 2021

Thursday, 6/10

Warm Up 3 Rounds 5 Squat to Bootstrappers 10 Rev Hand Spider Lunges 5 Plank to Squat 10 Squats (pause/reg/jump) Prep (9 minutes) 1×5 Hang High Pull+5 Hang Power Cleans :30 Row (easy) 2×5 Hang Power Cleans working up :30 Row (moderate) 1×5 Hang Power Cleans (working weight) :30 Row (hard) Met Con Every 6 Minutes for 36 Minutes (6 Rounds) Row 300/250 M 3-3-3 Hang Power cleans (135/95, RX+ 165/115) 6 Burpees to a 6” target between rounds*