June 2021

“Cindy” 20min AMRAP: 5 Pull-Ups10 Push-Ups (strict) 15 Air Squats OR 20min AMRAP: 3 Bar or Ring Muscle-ups 6 Handstand Push-Ups9 Goblet Squats 32/24kgs Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x 30sec Banded Shoulder Stretches2x 30sec Pigeon/Swan/Piriformis Stretch 2x 30sec Chinese Splits 2x 30sec American Splits

Tempo Strict Press E3MOM 5 Sets x 5 Reps @ 50 – 75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down** 2 Rounds For Time: (20min cap)30 Push Press 135/95 MRX 95/6515 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 30 Right Arm Dumbbell Overhead Lunges (alt/stationary) 15 Box Jumps Overs30 Left Arm Dumbbell

“D-Day” by DB For Time: (40min cap) 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

Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min (build up each cluster) For Time: (18min cap)10 Squat Cleans 135/95 RX+155/105 MRX 95/65 10 Wallball Sit-Ups 20/14lbs RX+ GHD1 Rope Climb 15’ MRX 1×10’ or 10 Chest to Bar MRX Pull-ups10 Hang Squat Cleans20 Wallball Sit-Ups RX+ GHD MRX 20/10lbs 2 Rope Climb 15’ MRX 2×10’

Bench Press & Dips Challenge (ring or bar; kipping or strict) E4MOM 20 Bench Press (50%) & 20 Dips 15 Bench Press (50%) & 15 Dips 10 Bench Press (50%) & 10 Dips 5 Bench Press (50%) & 5 Dips *Athletes can start with either* 2min AMRAP 5 Deadlifts 135/95 RX+ 155/105 MRX 115/75 5

10min EMOM Death by Muscle-Ups or Chest to Bar Pull-Ups or Pull-Up Challenge Minute 1= 1 Muscle-Up (bar or ring)/Chest to Bar/Pull-Up/Ring Row Minute 2= 2 MU/C2B/PU/Ring RowMinute 3= 3 MU/C2B/PU ….. **Once you Fail or Fall Behind on One Move (MU/C2B/PU); Rest a min or two & Get back in or Switch to Next Try to last the