June 2024

For Time 100 DUs 100 Wall Balls (20/14) 100 DUs

In 3 mins complete: 2 Rounds 50′ Single Arm DB OH Walking Lunge 10 T2B *If you complete this within 3 mins, it unlocks 3 more minutes. Repeat another 2 rounds, with 2 additional reps of T2B. Continue adding 3 mins and 2 T2B reps until time catches you. Cap is 15 mins/5 Rds. **You

12 min AMRAP 10/8 Cal Bike 10 HSPUs 5-10-15-20… Box Jumps (24″/20″)

5 Rounds (each for time) 21/16 Cal Row 15 KBS (53/35) 9 Burpee Over Rower -rest 1:1 between rounds-

10 RFT 1 Power Clean (205/135) 4×50′ Shuttle Run *each shuttle run rep is 25′ down and 25′ back

For Time 21-18-15 DB Bench Press (50s/35s) C2B Pull-ups -into- 12-9-6 DB Bench Press (50s/35s) 9-6-3 Bar MUs (or Burpee Pull-ups)

5 RFT 21 KBS (53/35) 21 Wall Balls (20/14) 42 Crossover Single Unders

For Time 15-10-5 Deadlift (225/155) Shuttle Run (50′) -into- 15 Wall Walks -into- 5-10-15 Deadlift (225/155) Shuttle Run (50′) *each shuttle run rep is 25′ down and 25′ back (50′ total).

20 min AMRAP 20/16 Cal Row 20 Deficit Push-ups (4″/2″) 20 GHDSUs (or V-ups)

3 RFT 30 Overhead Squats (95/65)* 30/24 Cal Bike *every time you break on the OHS, complete 10 Box Jump Overs (20″)