Monday 6/8/15

Strength
Front Squat
Establish 1RM

MetCon
18:00 Running Clock
Buy In: 100 DU
AMRAP
10 Alt. Overhead Lunges @ 155/105
10 T2B
10 Alt. Pistols

Tuesday 6/9/15

Strength
Deadlift (3×3)

MetCon
"Elizabeth"
21-15-9
Squat Cleans @ 135/95
Ring Dips

Wednesday 6/10/15

Strength
Bench Press (5×5)

MetCon
3 Rounds
400M Run
21 Box Jumps @ 30/24
15 Push-ups
9 C2B

Thursday 6/11/15

Strength
Overhead Squat (5×1)

MetCon
5 Cycles
3:00 Clock
Buy In: 500M Row
AMRAP
Wall Balls @ 20/14
1 Minute Rest Between Cycles

Friday 6/12/15

Strength
EMOM15
Clean and Jerk
Minutes 1-5: 70%
Minutes 6-10: 75%
Minutes 11-15: 80%

MetCon
AMRAP6
1 Bar MU
2 HSPU
2 Bar MU
4 HSPU
3 Bar MU
6 HSPU
4 Bar MU
8 HSPU
Etc…