Week of June 6, 2021

This week’s warm-up:
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit

Day 1
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

Complete as many rounds as possible in 14 mins of:
3, 6, 9, 12……
Assault Bike Calories
Strict Press

Day 2
Each for time:
Row: 6x 250 m
Rest 1 min between efforts.

For time:
Run, 800 m
42 Russian Kettlebell Swings, 53/35 lbs
21 Ring Push-ups
Run, 400 m
30 Russian Kettlebell Swings, 53/35 lbs
15 Ring Push-ups
Run, 200 m
18 Russian Kettlebell Swings, 53/35 lbs
9 Ring Push-ups

Day 3
Hang Squat Snatch 6x3 at 70% 1RM
Rest 2 mins between sets.

Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Day 4
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

Every 2 minutes
5 rounds, each round for time, of:
6 Push Press, 115/75 lbs
8 Front Rack Lunges, 115/75 lbs
10 Burpees

Go every 2 mins.