Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

30

  • 4 RFT: Pull-ups, Shoulder-to-Overheads, Barbell Lunges and 2 more

31

  • Front Squat : 3-3-3-3-3
  • 21-15-9: Row (calories)s and Kettlebell Swing (Russian)s

Jun | 1

2

3

4

5

  • FT: 3x Rope Climbs and Box Jump Overs; 403 m; 3x Russian Kettlebell...
  • Back Squat : 6-6-6-6
  • Back Squat : 6-6-6-6

6

7

8

9

10

11

  • Every 1:30 for 15 mins: Squat Clean
  • AMRAP 7 mins: Alternating Goblet Lunges and Double Unders

12

13

14

  • 5 RFT: 403 m, Deadlifts and Box Jumps

15

16

17

18

  • AMRAP 11 mins w/ Buy-in: 800 m, Pull-ups, Push-ups and Air Squats
  • AMRAP 11 mins w/ Buy-in: Rows, Dumbbell Snatches and Double Unders

19

  • Front Squat : 3-3-3-3-3
  • "Death By" - Row : 140 m + 20 m / 1 min

20

21

22

23

24

  • Back Squat : 4-4-4-4-4
  • Single Arm Dumbbell Row : 10-10-10

25

  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Burpees

26

27

28

29

30

Jul | 1

2

3

4

5

6