June 30

Foam Roll / Mobility

Log carry
Sled push, pull, drag
Farmer carry cinder blocks
Rope climbs
Pass throughs
Dips
Tire flips

WOD (partner up – relay)

Four rounds for time of:
Row 400 meters
Run 400 meters

While you row, your partner runs. Then switch.

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June 28

Skill:
Clean Drills

2rds:
45 beaded singles
10 GHD Hip Ext.
5 Goblet Squats

WOD(s)
5 Rds 
50 Double-unders 
5 Cleans 155/105 (yes cleans)

Rest 5 mins

9-15-21 reps for time: 
High Hang KB Snatch (1.5/1) 
Thruster 75/55

June 27

Mobility/Foam Roll

2 Rounds:
200 M Run
7 KB Swings
5 Pull-Ups
3 Walkouts

Alternating EMOM x 8
Odd Min – 15 GHD Sit-Ups
Even Min – 7 Deficit HSPU

4 min rest

WOD (s)

“Helen”
3 Rounds:
400 M Run
21 KB Swings (1.5/1)
12 Pull-Ups

Rest 3 min

Alternating EMOM x 10 (5 Rounds):
Odd Min – 12/10 Calories (rx about :40)
Even Min – 12 Burpees over the Rower

June 26

Strength: Back Squat

Wave #1
6 BS @ 65% of 1RM BS
4 BS @ 70% of 1RM BS
2 BS @ 75% of 1RM BS
Wave #2
6 BS @ 70% of 1RM BS
4 BS @ 75% of 1RM BS
2 BS @ 80% of 1RM BS
Wave #3
6 BS @ 75% of 1RM BS
4 BS @ 80% of 1RM BS
2 BS @ 85% of 1RM BS

10 FS @ 57% of 1RM BS

Cash Out:

Crossover Symmetry
Easy bike
Foam roll