Saturday – July 1

In Teams of 2 (1 working/1 resting)30 Minute AMRAP of:"Whitten"22 KB Swings (70/53)22 Box Jumps (24/20)400 M Run (together)22 Burpees22 Wall Balls (20/14)*Both teammates must be back from the run before burpees begin

Friday – June 30

3 Rounds3 Minutes200 M Run10 Hang Squat Cleans Max Rep Muscle Ups (Pull Ups Scale)3 Minute Rest3 Minutes200 M Run15 Push Jerks (135/85)Max Cal Row/Bike3 Minute Rest*Score is total MU (or PU) and total Calories

Thursday – June 29

Part 1:12 Minute Alternating EMOMOdd Minutes: 30 seconds Max Rep Leg Raises w/3 Second NegativeEven Minutes: 30 Seconds Max Rep Handstand Push UpsPart 2:7 Minute AMRAP12 Box Jumps (24/20)6 Deadlifts (225/145)

Wednesday – June 28

4 Rounds400 M Run15 Wall Balls (20/14)15 KB Swings (53/35)5 Minute Rest4 Rounds400 M Run10 Burpees10/8 Calorie Row*Final time includes 5 minute Rest*35 Minute Cap

Tuesday – June 27

Part 1:18 Minute Alternating EMOMMinute 1: 30 Seconds Max Rep Power Cleans (165/105)Minute 2: 30 Seconds Max Rep Push UpsMinute 3: 30 Seconds Max Rep Toes to BarPart 2:5 SetsSprint 100 MWalk 100 M*Sprints should be approached carefully, think 70-90% pace