6.9.2019Deadlift (5x3 80-85%)Metcon (AMRAP - Reps)6 min amrap 5 ring rows 10 pistols 2 min rest 5 HSPU 10 Pistols

6.8.2019Power Clean (3x3 80-85%)Metcon (Time)3 RFT 400 M run 10 squat cleans 95/65 (rx+) 135/95Bonus Abs2 min L Sit 25 Ab Wheel 35 GHD

6.7.2019Metcon (AMRAP - Rounds and Reps)25 min amrap 5 wall walks 20 front rack lunge 75/55 15 burpees over the bar 20 S2OH 75/55 15 [...]

6.6.2019Skill Work3x 1 min handstand holdSkill Work3x1 min hang from the rigSkill Workdouble under drillsMetcon (Time)21-15-9 thrusters 75/55 (rx+) 95/65 20 double unders between sets [...]

6.5.2019Front Squat (5x3 80-85%)Metcon (AMRAP - Rounds and Reps)18 min amrap 30 jumping squats 45/35 30 KB SDLHP 53/35 30 KB Swings 30 Sit Ups

6.4.2019Metcon (Time)2 mile run Flat mile straight into Hill MileMetcon (AMRAP - Rounds and Reps)9 min AMRAP 4 Clusters 75/55 (rx+) 115/75 8 Push Ups [...]

6.3.2019Push Jerk (5x3 80-85%)Metcon (AMRAP - Rounds)16 min EMOM 1. Row 12/8 (rx+) 15/12 2. 15 Wall Balls 20/14 3. 16 DB Snatch 30/20 (rx+) [...]

6.2.2019Deadlift (5x5 75-80%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 95/65 Burpees over the bar Toes to BarBonus Abs3x10 Ab Wheel 1 Min Plank]

6.1.2019Skill WorkLandminesMetcon (Time)6 RFT 8 Front Squat 95/65 (rx+) 115/75 100 M Sprint 12 Dumbbell Box Step Ups 30/20 (rx+) 50/35 1 minute rest at [...]

5.30.2019Push Press (5x5 70-75%)Metcon (Time)min 0-10 for time 21-15-9 Deadlift 155/105 (rx+) 225/155 Box Jump OversMetcon (AMRAP - Rounds and Reps)at minute 10 6 min [...]