18-290612


180612
“Nancy”
5 RFT
400mt Run
15 OHS @40/30

190612
AMRAP 12’00”
6 C&J
6 Ring Dips
6 Pull-ups

200612
7RFT
5 DB Snatch DX
5 HSPU
5 DB Snatch SX
5 C2B Pull-ups

Cash out
5x20mt Walking Lunges KB Farmer Carry

210612
1000mt Row
30 Push-ups 40/30
30 Front Squat 50/40
1000mt Row

220612
21-15-9
Swing
Burpees
21-15-9
SDLHP
Lunges
3RFT
21 Sit-ups
15 Push-ups
9 Pull-ups

250612
Each minute on the minute
1 Power Snatch 40/30
1 Pull-ups
1 Squat
+1 Reps every minute

Deadlift
3-3-3-3-2-2-2-2

260612
AMRAP 16′
1 Muscle Up
3 Front Squat @50/40
5 Burpees

Bench Press
3-3-3-3-2-2-2-2

280612
4x400mt @vest 10kg

9-12-15 Sandbag Clean
20-25-30 Swing 32
25-30-35 V-ups

290612
5RFT
15 Wallball
12 K2E
9 Ring Dips

OHS
2-2-2-2-2-2-2