Monday 6/16

Strength:
EMOM10
Front Squat x 5

METCON:
30 Burpee Clean and Jerks @ 135/95

Tuesday 6/17

Strength:
Bench Press
5 x 20

METCON:
AMRAP12
1 Legless Rope Climb
10 Double Unders
2 Legless Rope Climbs
20 Double Unders
3 Legless Rope Climbs…

Wednesday 6/18

Fun:
10 Frames of Rowling

METCON:
"Barraza"
AMRAP18
200M Run
9 Deadlifts @ 275/185
6 Burpee Muscle Ups

Thursday 6/19

Strength:
EMOM12
Full Snatch x 3

METCON:
10 – 1
Calorie Row
Overhead Squat @ 135/95
Shoulder to Overhead @ 135/95

Friday 6/20

Strength:
Establish 1RM Jerk

METCON:
3 Rounds
6 Strict Defecit HSPU (45# Plates + AbMat)
9 Muscle Ups

Saturday 6/21

TBD