June 2023

Part 1: You have 6 minutes to complete:600 or 800m RunFind a heavy snatch (squat or power) in the remaining time -Rest exactly 2:00, then… Part 2: For time:8 Power Snatch (135/95)800m Run

3 RFT 15/12 Cal Assault Bike (or 12/10 Echo)15 Toes-to-bars100ft 2×70/50 Farmers Carry

For Time 10-8-6-4-2Deadlifts (225/155)Dumbbell Bench Presses (50s/35s)Squat Cleans (135/95)

3 Sets:3 min AMRAP 5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)30 Air SquatsMax Burpee Box Jump Overs (24″/20″)-rest 1:00 between sets-* Score is reps of Burpee Box Jump Overs

For Time3,000m Echo or Assault Bike10 Manmakers 2×50/352,000m Run10 Manmakers 2×50/351,000m Row10 Manmakers 2×50/35

3 RFT 30 Dumbbell Bench Press (50s/35s)30 Ring Rows30 GHDSUs

5 Sets2 min AMRAP30 Air SquatsMax Calorie Assault Bike/Echo bike-Rest 2:00 between sets –

20 min AMRAP 25/20 Calorie Row40 Dumbbell Deadlifts (50s/35s)25/20 Calorie Row30 Dumbbell Hang Power Cleans (50s/35s)25/20 Calorie Row20 Dumbbell Shoulder to Overhead (50s/35s)

3 RFT8 Burpee Box Jump Overs (24″/20″)8 Power Snatches (135/95) -at 8:00- For Time:24 Burpee Box Jump Overs (24″/20″)24 Power Snatches (95/65)

3 RFT400m Run20 Toes to Bar20 Sit Ups