June 2023

Partner WOD (Teams of 2) 15 min AMRAP 1000m Partner RunMax rounds in the time remaining:10 Synchro Pull Ups10 Alternating Box Jumps (30″/24″)15 Synchro Wall Ball (20/14)

For Time 50-40-30-20-10Jumping Split LungesAbmat Sit-ups

5 sets (1 Set every 4 minutes)15/12 Calorie Row12 Burpee Over Rower9 Double Dumbbell Ground to Overhead (50s/35s) *score time each set

2 Sets (each for time)21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault Bike (18-12-6 Echo)-Rest 1:1 between sets-

12 min AMRAP 50 Double Unders5-10-15-20-25. . .Toes to Bar

2 sets:20 Pull-Ups15 Thrusters (95/65)100 Double Unders15 Thrusters (95/65)20 Pull-Ups-Rest 5 minutes between sets- *Score time for each set.

3 RFT24 Single Dumbbell Step Up (50/35)(20″)12 Burpees6 Wall Walks

15 min AMRAP 300/250m Row15 Hang Power Snatch (75/55)15 Push Ups

10x100m Sprint (Or 8x25ft Shuttle Run)-Every 3:00- *Score time each set.