15 June 2015 15 June 2015
Monday 15 June 2015 '15 June 2015'

1. Warm-up level 2
50 Wallballs 20/14lbs
26 Strict pull-ups
2. Strength
A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×5 @80%
3. Interval
AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row
4. Extra
EMOM for 12 minutes
Even: Run 200m
Odd: 12 HSPU

1. Warm-up level 1
40 Wallballs 20/14lbs
13 strict pull-ups (not unbroken)
2. Strength
A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×5 @80%
3. Interval
AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row
4. Extra
EMOM for 12 minutes
Even: Run 200m
Odd: 5 HSPU

1. Warm-up Base
25 Wallballs 20/14lbs
10 strict ring rows
2. Strength
A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×5 @80%
3. Interval
AMRAP 5 minutes
5 Burpees
10 Calorie row
Rest two minutes
AMRAP 4 minutes
5 Burpees
10 Calorie row
Rest two minutes
AMRAP 3 minutes
5 Burpees
10 Calorie row
4. Extra
EMOM for 12 minutes
Even: Run 100m
Odd: 5 HSPU (from a box)

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