6/6/14

• A. Pendlay Row 3-3-3-3-3
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• B. 2 rounds
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• 20 Floor Press (135/95)
• 30 Floor Wipers
• 20 Front Squats (135/95)
• 50 Double Unders / Lateral Bar hops
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• C. Max Effort Strict Pullups x3 (rest as needed between sets)

6/05/14

• A. Split Jerk 5-3-3-1-1
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• B. AMRAP 20
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• 200 M run
• 2 men/1 women Muscle-Ups or 4 Pullups & 4 ring dips
• 4 Push Press (115/75 lbs)
• 8 Burpees Over the Barbell
• 4 Push Press (115/75 lbs)
• 2/1 Muscle-Ups / 4 Pullups & 4 ring dips

6/4/14 - "WE" Wednesday

• A. Shoulder Press 3-3-3-3-3
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• B. Teams of 2 or 3 
• 7 rounds
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• 20 KB Russian Swings (70/53)
• 10 Toes To Bar
• 10 Hang Power Snatch (115/75)
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• *barbell must be held off the floor during every rep from other teammate. Bar can NOT be held in front or back rack.

6/3/14

• A. Back Squat 3-3-3-3-3
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• B. 3-6-9-12
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• Deadlifts (315/205)
• Box Jumps (30"/24")
• *400 M run after each set

6/2/14 - "Fran" (benchmark)

• A. Hang Power Clean 5-3-3-1-1 (15 min cap)
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• B. 1 RM turkish getup per arm (10 min cap)
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• C.  Fran 21-15-9 (12 min cap)
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• Thrusters (95/65)
• Pullups