Day

June 2, 2014
METCON 400m Run 500m Row 20 Push press (65/45#) 20 Sit-ups 20 Wallballs (20/14#) 25 Burpees 20 Wallballs 20 Sit-ups 20 Push press 500m Row 400m Run
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STRENGTH 6 reps @70% 1RM 6 reps @75% 1RM 4 reps @80% 1RM 2 reps @85% 1RM Rest :60-:90 sec btwn sets METCON 100 Double unders 40 Burpees 25 Power Cleans (115/75#) 20 HSPU 7 Muscle-ups 20 HSPU 25 Power Cleans 40 Burpees 100 Double unders
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METCON 100 Flutter kicks 90 Jumping jacks 80 Double unders 70 Step-ups (24/20″) 60 Kettlebell swings (35/26#) 50 Push-ups 40 Walking lunges 30 Pull-ups 20 Burpees 10 Toe-to-bar
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STRENGTH Squat Clean Thruster 5 min EMOM 3@(135/95#) Rest 2 min 5 min EMOM 2@(165/105#) Rest 2 min 5 min EMOM 1@(185/115#) METCON 3 rounds: 500m Row 15 Overhead Squats (95/65#) 15 Pull-ups
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