June 10

Strength

3 x 6 Deadlift

(No Max!)

MetCon

10 x 100m Sprint

90s Rest

Cash Out

Tabata Squat

June 9

Strength

5 x 1 Back Squat

(No Max - 90-95%)

MetCon

10-9-8-7-6-5-4-3-2-1

KB Swing (1.5/1)

Lunge

Plate Sit Up (45/25)

June 8

Strength

A1. 3 x 10 Hip Ext.

A2. 3 x 30s L-Hang

MetCon

*Sub 6:00 Fran

21-15-9

Thruster (95/65)

Pull Up

*Must Scale to finish under 6min

June 5

A. 10:00 HSPU Work

B. 5 x 1 Hip Clean + 1 Hang Clean AHAP

C. 3 Sets of:

5 High Box Jump

10-15 Heavy KB Swing

20 Wall Ball

June 4

Strength

5 x 2 Back Squat

MetCon

EMOM for 12:00

Even: 10 Sit Up / 10 Grasshopper

Odd: 30s Plank Hold

Cash Out

3:00 Max Double Under

June 3

A. 10:00 Heavy Pull Up Work
(Work Volume or Weight. Athletes Choice)

B1. 3 x 5 Overhead Squat

B2. 3 x 5 Press

C1. 3 x 8 DB Row

C2. 3 x 10 Clapping Push Up

June 2

Strength

5 x 3 Back Squat

MetCon

4 Rounds of:

500m Row or 400m Run

Rest 90s

2:00 Max Rep Burpee

Rest 90s