Monday June 19th, 2017

A.
5×4 Front Squat (slightly heavier than last 5×5)

B.
3 Rounds for time of:
10 DB/KB Thrusters
10 Burpees
200m Run

Sunday June 18th, 2017

A.
5×4 Push Jerk (slightly heavier than last 5×5)

B.
Complete the following for time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Saturday June 17th, 2017

A.
5×4 Deadlift (slightly heavier than last 5×5)

B.
Complete AMRAP in 12 minutes of:
12 Kettlebell Sumo Deadlift Hi-Pulls
12 Kettlebell Swings
12 Box Jumps

Friday June 16th, 2017

A.
5×4 Overhead Squat (slightly heavier than last 5×5)

B.
Complete the following for time:
20 Wall Balls
20 Alternating One Arm DB/KB Snatches
10 Wall Balls
10 Alternating One Arm DB/KB Snatches
5 Wall Balls
5 Alternating One Arm DB/KB Snatches
100 Double Unders

Thursday June 15th, 2017

A.
5×4 Push Press (slightly heavier than last 5×5)

B.
Complete 12/10/8/6/4/2 reps for time of:
Push Press
Pull-up
*Run 200m after each set

Wednesday June 14th, 2017

A.
5×4 Sumo Deadlift (slightly heavier than last 5×5)

B.
Complete AMRAP in 12 minutes of:
10 Kettlebell Sumo Deadlift High-Pulls
10 Box Jumps
5 Burpees

Tuesday June 13th, 2017

5:00pm WOD Class
A.
5×4 Back Squat (slightly heavier than last 5×5)

B.
Complete 3 rounds for time of:
400m Run
40 Air Squats

6:00pm Weightlifting Class
A.
5 x 2 Power Cleans

B.
5 x 2 Power Jerks

C.
4 x 10 Seated DB Press

Monday June 12th, 2017

A.
5×5 Push Jerk (Add 5#-10# to last 5×5 push jerk)

B.
Complete AMRAP in 12 minutes of:
10 DB/KB Shoulder to Overhead
10 Push-ups
10 Pull-ups

Sunday June 11th, 2017

A.
5×5 Deadlift (Add 5#-10# to last 5×5 deadlift)

B.
Complete the following for time
21 Wallballs
10 Deadifts
400m Run
15 Wallballs
10 Deadlifts
200m Run
9 Wallballs
10 Deadlifts
100m Run

Saturday June 10th, 2017

A.
5×5 Front Squat (Add 5#-10# to last 5×5 front squat)

B.
Complete 3 rounds of the following:
:45 Max Reps Goblet Squat
:15 Rest
:45 Max Reps Mountain Climbers
:15 Rest
:45 Kettlebell Swings
:15 Rest
:45 Max Reps Burpees
1:15 Rest