June 2020

Back Squat Build Up 5×10 E3MOM **Building Up to a 10RM** 2min AMRAP : 10 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35 10 Front Squats REST 2min 2min AMRAP : 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Pull-Ups MRX Ring Rows REST 2min 3min AMRAP: 10 Kettlebell Sumo Deadlift […]

Push Press Build Up 5×10 E3MOM **Building Up to a 10RM** For Time: 10 Handstand Push-Ups RX+ Strict 1000m Row or Run or 2.5km Assault Bike10 Shoulder to Overhead 135/95 RX+155/105 MRX 95/65 REST 2min 20 Dips (Bar or Ring)600m Row or Run or 1.5km Assault Bike 10 Shoulder to Overhead REST 2min 30 Barbell Push-Ups200m Row or Run or 0.5km Assault Bike 10 Shoulder to Overhead

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Randisabelly” For Time: 30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One bar per Athlete; Athletes responsible for load changes*

Deadlifts: Double & Single Leg/Arm Build Up E2MOM 6 Deadlifts – 4 Right Lateral Deadlifts – 4 Left Lateral Deadlifts 3 Deadlifts – 2 Right Lateral Deadlifts – 2 Left Lateral Deadlifts – 1 Deadlift 12min AMRAP: 2 Deadlifts 315/215 RX+405/265 MRX 245/165 4 Over the Bar Burpees6 Right Leg Right Arm Kettlebell Deadlifts 24/16

For Time:10 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 100 Double Unders 25 Toes to Bar20 Russian Kettlebell Swings 80 Double-Unders 20 Toes to Bar 30 Russian Kettlebell Swings 60 Double Unders 15 Toes to Bar40 Russian Kettlebell Swings 40 Double-Unders 10 Toes to Bar 50 Russian Kettlebell Swings 20 Double Unders 5 Toes

“D-Day” by DBFor Time: 1900m Row or Run to Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead)44 Over the Bunker Jumps (Box Jump Overs can use hands) 10 Climb the Cliff Pull-Ups RX+ Strict Chest to

Hang Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 reps build up *Each set as heavy as possible 5min AMRAP: 20 Air Squats10 Chest to Bar Pull-Ups MRX Pull-Ups5 Hang Snatch 115/75 RX+135/95 MRX 95/65 REST 3min / Adjust Weights 5min AMRAP: 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/555

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 -200m Run /Row or .5km Assault Bike -10 Over Bar Burpees to max Barbell Push-Ups MRX Push-Ups 2:00-3:00 REST 3:00-5:00 – 200m Run /Row or .5km Assault Bike -10 Barbell Push-Ups MRX Push-Ups to max Wallball Sit-Ups 20/14lbs MRX 20/10 5:00-6:00