17/06/16

A. Deadlift 5×5 B. For Total Reps: 1 minute of DB hang squat cleans, @ 20kg/15kg 1 minute of burpees 1 minute of toes-to-bars / K2C / T2P 2 minutes of DB hang squat cleans, @ 20kg/15kg 2 minutes of burpees 2 minute of toes-to-bars / K2C / T2P 1 minute of DB hang squat…

16/06/16

10 minute AMRAP: Ascending Ladder Partner Play: 1,2,3,4,5,6….. P1: 1 rep / P2: 2 reps / P1: 3 reps / P2: 4 reps Burpee Ball Slam + “Scissors, Paper, Rock” With a ‘friend’ Winner gets to decide if they do 500m row OR 90 sec Bike max meters + Side Plank 1 minute work, 30…

15/06/16

A. For Quality (15 minutes): Strict Standing Alt. Arm DB OH Press; 20-18-16-14-12-10-8-6-4-2 Strict Pullup; 10-9-8-7-6-5-4-3-2-1 B. 4 Rounds – Every 4 minutes (16 minutes total): 10 Thruster @ 40kg/30kg – AFAP! 5 Kipping Pull ups AFAP 10 Burpee 6″ reach