Monday, June 8th:

Warm up: Shoulder mobility (coaches choice) + 2 rounds - :20 reverse plank + 10 pass throughs + :30 plate ground to overhead + :30 jacks

Every :90 for 4 rounds:

1st: 6-8 single arm DB push press + 40 m single arm DB overhead carry (switch arms each round)

2nd: :45 plank, weighted if possible (plate on back)

4:00 on, 1:00 off for 4 rounds:

400 meter run

75 double unders or 100 singles

Max single arm DB devil press in remaining time

Not for time:

Accumulate 40 barbell curls (35/45) or dumbbell curls

Tuesday, June 9th:

Warm up: 2 rounds - :30 high knees + :30 butt kicks + 15 good mornings + :30 pec stretch + :30 pigeon stretch/side

For 12:00:

Work to moderate/heavy bench press triple

Work at steady pace to complete the following (rest :30 between sets):

10 incline bench press

20 weighted step ups (10/leg)

20:00 EMOM:

1st: 5 deadlift at 75% 1RM or 12 KB sumo deadlift

2nd: 10 DB floor press

3rd: 10 pull ups

4th: 15 hollow rocks

5th: 15-20 wall balls

2-3 rounds not for time:

20 banded tricep pulls

20 banded pull aparts

Wednesday, June 10th:

Warm up: 200 meters + 2 rounds - 10 alternating reverse lunges + 20 banded side steps + 5 inch worms with push up

For 12:00:

Work to moderate/heavy clean sequence (1 power clean + 1 hang power clean + 2 hang squat cleans)

12:00 EMOM:

1st: 12 DB deadlifts

2nd: 10 DB front squats

For time:

10-20-30-40

Hang clean and jerk (95/65 barbell) or DB hang clean and jerk

*100 m single arm Farmer’s carry between rounds (50/35), switch arms as needed

2-3 rounds not for time:

:30 hollow hold

:30 side plank/side

Thursday, June 11th:

Warm up: 2 rounds - :20 handstand hold + :20 kipping, bar hang, or top of ring row hold + 10 single leg v-ups + :20 jumping squats

E2MOM for 10:00 (complete all of the following in 2:00)

9 Lurpees - 1 lunge on each leg + burpee

6 pull ups

3 wall walks or 5 pike to plank from box

3 rounds for time:

40 calories

15 toes to bar/kipping knees to elbow/hanging knee raises

15 snatches (95/65) or 30 alternating DB snatches

Not for time:

Accumulate 100 shoulder taps from plank

Friday, June 12th:

Warm up: 2 rounds - 12 banded forward raises + 15 banded good mornings + :30 mountain climbers + :30 flutter kicks + 5 burpees

For 12:00:

Work on Gymnastics skill of choice (e.g., HSPU, handstand walks, kipping, etc..)

Complete the following every :90 for 12:00:

1st: 10 ring rows + 16 alternating single leg v-ups

2nd: 10/12 calorie bike - max effort

20:00 AMRAP:

20 kettlebell swings (55/35 for competitive athlete)

30 sit ups

40 goblet lunges (55/35)

200 m run

Not for time:

Accumulate 2:00 chin over bar hold, or top of ring row hold, or barbell row hold from rack