Monday 6.18

A.
Bulgarian split squat 3x12 each leg w/ or w/o weight.

B.
Back squat (deload) 3x1 rep @ 80%

C.
Amrap x 10:
15 Abmat sit-ups
10 Wall balls @ 11”/10” target (20/14)
15 Russian KB swings (70/53)
30 Double-unders

Friday 6.15

A.
Deadlift 7x2 @ 90%

B.
In 2 minutes:
5 Power Cleans (135/95)
10 Box Jumps (24”/20”)
AMRAP Pull-ups in time remaining.

Rest 1 minute, Repeat for 5 rounds.

Thursday 6.14

EMOM 30 minutes:
Min 1: 3 Hang (squat) Snatch + 5 OHS
Min 2: 100-200m Sprint
Min 3: 8 Wall Balls (20/14)

Build or stay at the same load, work skill and technique.

Wednesday 6.13

A.
Bench press 7x2 @ 90%

B.
4RFT:
10 Strict press
12 Calorie row
24 Push-ups

-Use a load for the strict press that you can do for 10 unbroken reps.
-Post time and load.

Tuesday 6.12

-Workout of the day-

In 10 minutes:
Run 1 mile
AMRAP in time remaining:
10 T2B 
10 Kettlebell Swings (70/53)

Rest 2 minutes 

Repeat for 3 rounds, Pick up where you left off.