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MONDAY (queens birthday) In Pairs partitioning as desired 3 x 7 minute AMRAP/ resting 3 between 1) 20/16 AB cals 20 Deadlifts @ 100/70kg 2) 30 wall balls 30 T2B 3) 20/16 Row cals 20 alternating DB snatch @ 22.5/15kg TUESDAY Strength: Power clean 3,3,2,2,1,1,1 Conditioning: 4 rounds each for time and total time every 3 minutes Run 200m 7 hang power cleans 7 front squats Rx = 60/40kg WEDNESDAY Strength: A1: 10 alternating BB step ups A2: 10 Bent over double KB/BB row x 4 Conditioning: A: 15/12/9// 12/10/8 AB cals Pullups (Cap 7 minutes) Rest 5 B: AMRAP in 3 10 Abmat situp 10 KB swings @ 24/16kg 'SWOD' Pause back squat 2,2,2,2,2 *2 seconds at bottom A1: 8-10 DB/KB bench press A2: 8-10 supinated pullup x 4 3 Rounds for weight 100m farmers walk 10 strict press THURSDAY Power snatch 3,3,2,2,1,1,1 Conditioning: 3 rounds for accumulate reps on a 4 minute timer/ rest 2 between 500 row 50 double unders Max power snatch @ 52.5/35kg FRIDAY Strength: A1: 8 Double KB push press A2: 12 back rack reverse lunge x 4 Conditioning: AMRAP in 10 minutes 9 burpee box jumps 12 T2b 15 wall balls SATURDAY In pairs for time: 200m run (together) 50 Du's (each) 100 Pullups 50 Cals AB (split) 150 pushups 500m Farmers Carry (32/24- together) 200 goblet squats (24/16kg) 50 Cals Rower (split) 200m run (together) 
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MONDAY ** Benchmark Retest ** May A: Weighted Pullup 1rm May B: AMRAP in 7 minutes Ring or Bar muscleup *If proficient at bar, step up to rings *if no MU but have comfortable kipping pullups and tech can scale to seated band ring or banded bar but small assistance only. *scale to chest to bar May C: max unbroken 'true' pushups *if less than 8 scale to knees TUESDAY: Strength: Split jerk 2 EMOM x 10 for accumulate load Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between Row 250m 6 clean and jerk @ 75/50kg Max double unders in remainder WEDNESDAY ** June Benchmark ** 1rm Deadlift Conditioning: 21/15/9 KB swing @ 32/24kg High box jump @ 75/60cm 'NO SWOD' THURSDAY Strength: Box squat 2 EMOM x 10 for accumulate load Conditioning: A: 'blackjack' 21/ 16 cal AB 21 front squats @ 60/40kg Rest B: tabata mash-up alternating between Front rack lunge @ 42.5/30kg Abmat situp FRIDAY Strength: A1: 8 lying bench pulls A2: 8 good mornings x 4 Conditioning: 3 rounds 7 rope pullups (rx+ 2 legless RC) 10 OHS @ 60/40kg 14 bar over burpees SATURDAY 'Dirty 30' 30 CTB Pullups 30 Power Cleans (60//40) 30 KB Swings (24//16) each 300M RUN 30 Burpee Box Jumps (alternating) 30 Front Rack lunges 30 KB Snatches 30 CALS ROW each 30 Pullups 30 Front Squats 30 KB single push press 30 CALS AB each  MONDAY Strength: Unbroken complex of; 1 hang power clean + 1 push press + 1 hang power clean + 1 push jerk + 1 hang power clean + 1 split jerk X 6 Conditioning: 15/12/9 Power snatch Ring dip straight into; 21/15/9 Power clean Pushup Rx = 35/25kg TUESDAY Strength: Pause front squat 5,5,3,3,1,1,1 (2 second pause at bottom) Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ rest 2 minutes between Run 200m 25 double unders Max back squats @ 100/65kg (racks) WEDNESDAY Strength: EMOM x 10 4-6 kipping HSPU + 10 second hollow hold Conditioning: 3 rounds each for time on a 6 minute clock 20/16 cal AB 10m snail push 16 alternating DB snatch @ 22.5/15kg 10 bench press @ 70/45kg 'SWOD' Power clean + hang squat clean EMOM x 10 A1: 4 behind neck push press A2: 4 snatch high pulls x 4 AMRAP in 3 minutes Clean and jerk @ 70% 1rm THURSDAY Strength: A1: 8 KB Front rack single leg step up A2: 8 BB bent over row x 4 EMOM x 5 Ring/ bar muscleup or CTB Conditioning: 21/15/9 CTB pullup *scale to pullup if CTB for skill KB OHS @ 24/16 (changing every 3 reps) FRIDAY Strength: 1 round (not for time) 3 legless rope climb 15 weighted knee raise @ 12.5/7.5 20 v-up @ @ 10/5kg 25 butterfly situp @ 10/5kg Conditioning: 1km row 50 burpees 25 T2B Finisher: 'Bring Sally up' 4 point plank hold  MONDAY Strength: Power clean + split jerk 2 EMOM x 10 for accumulate load Conditioning: 20 strict pullup 20 strict press 52.5/30kg Run 600m 40 kip pullup (no butterfly) 40 push press (no jerk) Run 600m TUESDAY Strength: A1: 6 ring dip A2: 12 alternating pistol x 4 Conditioning: 3 rounds each for time on a 6 minute clock 25/22 cal row 25/22 pushups 25 box jumps WEDNESDAY Strength: Sumo deadlift 5,5,3,3,1,1,1 Conditioning: AMRAP in 3 minutes working 30 on 30 off/ rest 1:30 between 1: sled Kong row @ 50/35 2: wtd v-up 3: sled push @ 120/75kg 4: rope hang SWOD Power snatch + hang squat snatch EMOM x 10 A1: 5 Close grip Bench press A2: 10 good mornings x 4 2 x 1 minute AMRAP Atlas/ deadball to box THURSDAY Strength: Back squat 2 EMOM x 10 for accumulate load Conditioning AMRAP in 11 minutes 9 CTB pullups (rx+ 7 BMU) 7 Front squat @ 80/55kg 30 double unders FRIDAY Strength: A1: 10 alternating BB step up A2: 6 double KB strict press x 4 Conditioning: 'Chipper' 25/22 cal AB 22 wall balls 22 kb OHS @ 24/16kg (11 r/l) 22 T2B 22 kb OHL @ 24/16kg (11 r/l) 22 wall balls 25/22 cal AB  |
  
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