Friday July 10 800m run 20 burpee 20 wallball 20/14 500m row 20 burpee 20 wallball 400m ski erg 20 burpee 20 wallball 400m run 20 burpee 20 wall ball

Thursday July 9 AMRAP20: 25 ft double dumbbell overhead walking lunge 35/25 8 burpee 25 ft double dumbbell overhead walking lunge 35/25 8 chest to bar

Wednesday July 8 1000m row -then 5 rounds 20 good morning weight of choice (Rx+: hip extensions) 16 abmat sit-ups (Rx+: ghd) -then 1000m row

Tuesday July 7 5 rep max backsquat Optional: 30-20-10 Cal bike 100m farmer carry 53/35

Monday July 6 "Jennifer" AMRAP26: 10 pull-up 15 kettlebell swings 53/35 20 box jumps 24/20

Friday July 3 4 rounds: 300 m run 24 abmat sit-up 24 box jumps 24/20 24 goblet squat 53/35 24 hand release pushup 24 cal bike/row (alternate each rd) 24 squats this adds up to 1776 reps

Thursday July 2 3 rounds: 50 good morning (Rx+ hip extension) 25 pull-up (Rx+ strict)

Wednesday July 1 75 kettlebell swings 35/26 1 mile run 75 kettlebell swings

Tuesday June 30 3 rounds: 50 cal ski/bike/row 100 double unders 50 walking lunge

Thursday June 25 4 rounds: 100ft weighted walking lunge 50/35 30 box jumps 24/20 20 pull-ups (Rx+: weighted)

Wednesday June 24 3 rounds: 30 toes to bar 15 clean and jerk 135/95

Tuesday June 23 AMRAP20: 5 burpee 1 rope climb 30 double unders

Monday June 22 "Barbara" 5 rounds: 20 pull-ups 30 pushups 40 sit-ups 50 squats -rest 3 min-

Friday June 19 4 rounds: 600m ski/row/ski/row 40 goblet squats 53/35 30 burpees 20 DB thrusters 35/25 10 devils press 35/25

30 box jumps 30/24 30 chest to bar 30 kettlebell swings 53/35 30 weighted walking lunge 35/25 30 knee to elbow 30 push press 95/65 30 good morning (Rx+: hip extension with 25# plate) 30 wall ball 20/14 30 burpee 30 double unders (90 singles)

Friday June 12 3 rounds: 1000m run 30 wallballs 20/14 500m row -rest 1 min-

Thursday June 11 5 times: 9 deadlift 6 hang power snatch 3 overhead squats Rx:115/85 Rx+:135/95

Tuesday June 9 100 double unders (200 singles) 21 front squats 21 push press 100 double unders 15 front squats 15 push press 100 double unders 9 front squats 9 push press Rx: 115/85

Wednesday June 10 AMRAP15 10 sit-up (Rx+ ghd) 15 pushups 10 sit-up 30 single dumbbell walking lunge 50/35

Monday June 8 AMRAP20 21 dumbbell bench press 50/35 21 pull-ups (Rx+: L pull-up)