30 June WOD 

Strength: 15 min to find a 1rm snatch

WOD:

3 rounds 

27 cal row

21 DB thruster 35/25

15 toes 2 bar 

*extra work

100 m sprint

50 ft handstand walk

100 m sprint 
7 min cap 

29 June WOD 

Strength: 1×5@55%, 2×5@60% of 1rm FS

WOD:

1000m row or 800m run

5 rounds

5 hspu 

10 alt pistol squats 

15 pull-ups 

1000m row or 800m run

*extra work

45 GHD sit-ups 

26 June WOD 

Strength: 15 minutes to find a 1rm back squat

WOD:

For time:

25 walking lunges

20 pull-ups

50 box jumps, 20-inch box

20 double-unders

25 ring dips

20 knees-to-elbows

30 kettlebell swings, 2/1.5

30 sit-ups

20 hang squat cleans, 35/25-lb. dumbbells

25 back extensions

30 wall-ball shots, 20/14-lb. ball

3 rope climbs, 15-ft. rope

25 min cap 

25 June WOD 

Strength: 4×1 mid thigh clean + 1 below the knee clean + 1 full clean (work between 60-80% of 1rm)

WOD

“Nancy”

5 rounds

400 m run

15 OHS 95/65

24 June WOD 

Strength: 5×3 push press

WOD:

3 rounds

15 deadlifts 275/185

15 bar facing burpees

9 min cap

*extra work

12 hspu 

12 strict hspu 

12 deficit hspu 4/2″

5 min cap

23 June WOD 

Strength: 4×1 mid thigh snatch+ 1 below the knee snatch + 1 full snatch (work between 60-80%)

WOD: 

15 min amrap 

3 forward rolls

6 split jerks 155/105

9 toes 2 ring

*Extra work

200 double unders

*any time rope stops you must complete 3 KB burpees 1.5/1

7 min cap 

22 June WOD 

Strength: 15 minutes to find a 1rm front squat 

WOD:

7 min amrap 

3 muscle ups 

3 front squats 165/115

6 muscle ups 

6 front squats 

9

9…

Then

5 min rest

500 m row TT

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