MONDAY, 6/19/17

Box Squat 2-2-2-2 @ 31X1
NO FAILS

"Earn Your Saunter"
(it's World Sauntering Day)
3 rounds:
1 min max: cals Row/Bike/Erg
1 min rest/walk/saunter
1 min max: 10 jumping squats/10 jumping lunges (alternate each 10)
1 min rest/walk/saunter

TUESDAY, 6/20/17

Skill: Front Levers

"Ester's Revenge"
AMRAP 12
- 1 strict Muscle-Up
- 6 1-leg Burpees (right)
- 6 1-leg Burpees (left)
- 24 DUs (Rx+ = 1-leg)
 

WEDNESDAY, 6/21/17

Work to a 1RM Turkish Getup in 12 minutes

"Get Outside, It's Beautiful"
(It's the First Day of Summer)
6 rounds
- 3 Hang Power Cleans (155/105#)
- 6 Push Jerks
- 9 OH Plate Situps (45/35)
800m run cash out

THURSDAY, 6/22/17

A. Skill/Fun - Max Slam Ball Toss
B. Tabata - RKBS
C. 500m Row for Time

D. Sun's Out Guns Out
(It's Stupid Guy Thing Day)
4 rounds for QUALITY
:30 Dips (or banded tricep pulldowns)
:30 rest
:30 Bicep Curls (DBs or barbell, or banded)
:30 rest

FRIDAY, 6/23/17

15 min - Build to a heavy single of
Hang Snatch + OHS

"Anniebel"
(It's National Pink Day)
50-40-30-20-10 DUs & Situps
3 Hang Snatches after each round
(squat snatches if mobility/technique allows) 135/95
 

SATURDAY, 6/24/17

Skill: side planks

"Swimming with the Deadlifts"
(It's Swim a Lap Day)
EMOM 16
even = 5 DLs (245/165)
odd = 15 arm haulers

SUNDAY, 6/25/17

Skill/Practice - Kipping swing

For Time:
- 50 Pullups
- 40 Front Squats (115/75)
- 30 Toes to Bar
- 20 Rolling Pistols
10 min cap, scale appropriately to get to all movements