28

29

• Murph

30

• 2 RFT: Power Cleans, Shoulder-to-Overheads, Box Jumps, 7 and more
• 5 RFT: Assault Bike Calories and Sandbag Throw Over Shoulders

31

• Back Squat 4x7
• Every 8 mins for 40 mins: Assault Bike Calories, 400 m, and Rows

Jun | 1

• Every 1 min for 20 mins: Clean & Jerk
• Clean Pull 4x2

2

• Alt EMOM 6 mins: Strict Ring Dips and Goats
• 3 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs
• Front Squat : 3-3-3-3-15 at 85% 1RM

3

4

5

• AMReps 18 mins: Deadlifts, Shoulder-to-Overheads, Toes-to-bars, 18 and more
• Chipper: One Arm Dumbbell Snatch (Alternating)s, Rows, Assault Bike Calories, and Single Arm DB Overhead Squats

6

• Back Squat 4x7
• 21-15-9: Assault Bike Calories and Kettlebell Swings
• AMReps 6 mins: Handstand Walks
• FT: Wall Balls, Bar Muscle-ups, and Double Unders
• Every 1 min for 12 mins: Snatch
• FT: Row Calories, Squat Clean Thrusters, and Bar Facing Burpees

7

• Every 6 mins for 30 mins: 403 m, Chest-to-bar Pull-ups, Power Snatches, and Overhead Squats

8

9

• 3 RFT: Clean & Jerks, Bar Facing Burpees, and Assault Bike Calories
• "FGB Style" - Row Calories, Dumbbell Snatches and Burpees

10

11

12

• Back Squat 5x5
• Every 1 min for 5 mins: Snatch
• FT: Chest-to-bar Pull-ups, Barbell Lunges, Shoulder-to-Overheads, 2 and more

13

• Every 1 min for 12 mins: Power Clean
• FT: Sandbag Carry (Bear Hug)s; 4x Dumbbell Overhead Squats and Row Calories

14

• FT: Rows, Power Cleans, Strict Handstand Push-ups, and 6 more
• Every 6 mins for 18 mins: Assault Bike Calories, Toes To Bar (Unbroken)s, and Unbroken Wall Balls
• Split Jerk 2-2-2-2

15

16

• Back Squat 5x5
• High Hang Snatch 2-2-2-2
• Hang Snatch 2-2-1
• Snatch 1-1-1-1-1-1
• High Hang Snatch : 3 Rep Max
• Hang Snatch : 2 Rep Max
• 7 RFT: Assault Bike Calories and Muscle-ups

17

• 4 RFT: 403 m, Pull-ups, Push-ups and Kettlebell Swings

18

• Back Squat 5x5
• Shoulder Press + Push Press 3-3-3-3-3
• Strict Pull-ups : 5x3

19

• FT: Rope Climbs, Double Unders, Rope Climbs, and 7 more
• Snatch 1-1-1-1-1-1-1-1

20

• 4 RFT: 403 m, Front Squats, Ring Push-ups and Pull-ups

21

• Every 1 min for 30 mins: Assault Bike Calories
• Swim : 10x 100 m, rest 1 min

22

• Sandbag Bear Hug Hold : 1 Rep for Time

23

24

25

• 5 RFT: Sled Pushes, Sled Pulls, and Strict Handstand Push-ups
• 6 RFT: Sandbag Throw Over Shoulders and Handstand Walks

27

28

29

30

Jul | 1