6.11.18

20 minute AMRAP 5 chest-to-bar pull-ups 10 wall-ball shots 20/14 15 kettlebell swings 53/35 Scale options B. Option 20 minute AMRAP 5 pull-ups 10 wall-ball shots 14/10 15 kettlebell swings 35/24 C. Option 20 minute AMRAP 5 ring rows 10 wall-ball shots 8# 15 kettlebell swings 24/16

6.7.18

A. Strength Back Squat (32X1) (3 seconds down, 2 seconds pause at bottom, explosive up, 1 second pause at top before beginning next rep) 5 sets 5,5,4,4,3 B. Conditioning 4 rounds for time of: 22/16 Calorie Airdyne 14 Dumbbell Deadlifts 50/35 14 Dumbbell Push Press 50/35 10 Toes to Bar