MONDAY

5 rounds for Quality:

  • Max Power Cleans (BW)
  • Max Strict HSPU

TUESDAY

SKILL: Skin the Cats

EMOM for 20 Minutes:
Minute 1:
- 15/12 Calorie Row
Minute 2:
- 5 (Lvl 3 Ring) Pull-Ups (Lvl 1 3/6/9)
- 10 Push-Ups
- 15 Situps
Minute 3:
- 15/12 Calorie Row
Minute 4:
- 8 Renegade Rows

WEDNESDAY

Weighted Step Ups
4 x 4/4

8 rounds:
1 bar pull over
8 stone walking lunges

THURSDAY

"Air Force"

  • 20 Thrusters (95# | 63#)
  • 20 Sumo DL High Pull
  • 20 Shoulder to OH
  • 20 OHS
  • 20 Front Squats

* EMOM, stop and complete 4 burpees

(20min Time Cap)

FRIDAY

Pendlay Rows
5x4

10-9-8-7-6-5-4-3-2-1
Ring Dips
Odd rounds: 20 V-Ups
Even rounds: 20 Hollow Rocks

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

SATURDAY

“Sisson”
AMRAP in 20 minutes

  • 1 Rope Climb (15 ft)
  • 5 Burpees
  • 200 meter Run

If you’ve got a 20-lb. vest or body armor, wear it

SUNDAY

Squat Clean
Work to a heavy double

16.2 retest!
In 4 minutes

  • 25 Toes to Bar
  • 50 Double Unders
  • 15 Squat Cleans (135# | 83#)

add 4 minutes to the clock

  • 25 Toes to Bar
  • 50 Double Unders
  • 13 Squat Cleans (185# | 113#)

add 4 minutes to the clock

  • 25 Toes to Bar
  • 50 Double Unders
  • 11 Squat Cleans (225# | 143#)

add 4 minutes to the clock

  • 25 Toes to Bar
  • 50 Double Unders
  • 9 Squat Cleans (275# | 173#)

add 4 minutes to the clock

  • 25 Toes to Bar
  • 50 Double Unders
  • 7 Squat Cleans (315# | 203#)

Stop at 20 minutes