Tuesday 6/30

1. Skill (Pistols): Un-weighted & Weighted Variations     Perform 3 sets of 6-12 Reps, dependent on the variation. 2. “Lipson”     21-15-9 For Time:     Back Squat (185/135)*     KBS (1.5/1) *From the floor.

Monday 6/29

1. Pause Push Press 5×3 (3s Pause OH)-Heaviest Possible 2. 5 Rounds For Time (155/105): 12 Power Cleans 6 STOH

Saturday 6/27

9am 1. Skill: KBS Technique 2. 10-9-8-7-6-5-4-3-2-1 For Time:     KBS (1.5/1)     Run 100m 10am 1. Skill: KB Turkish Get Up 2. 10-9-8-7-6-5-4-3-2-1 For Time:     KBS (1.5/1)     Run 100m 11am Advanced 1. Skill: KB Turkish Get Up 2. TGU 3x7e 3.

Friday 6/26

1. 3-Position Clean & Jerk 5×1+1 65-70%* 2. “Granite Games Qualifier WOD 1″     10 Minute AMRAP:     5 Hang Cleans (155/105)     7 Bar Facing Burpees *Ground, hang, and hi-hang.

Thursday 6/25

Performance: Muscle Up 5×3-5, 2:00 Rests Between Sets Fitness: 1a. Strict Pull Up 5×3-5 Reps, transition to dips… 1b. Strict Ring Dips 5×3-5 Reps, 2:00 Rests between sets   Metcon: 7 Minute AMRAP: 2-4-6-8-10… C2B Pull Up 20 Double Unders

Wednesday 6/24

1. Snatch Pull Unders 4×4 Light 2. Hang Power Snatch (Catch High)+Hang Power Snatch (Catch Low)+Hang Snatch 5×1+1+1 60-70% 3. High Bar Back Squat 5×5-Heaviest Possible

Tuesday 6/23

1. Bench Press 3×3-Heaviest Possible 2. 15-12-9-6-3 For Time:     Strict Ring Dip     Strict T2B

Monday 6/22

1. Max Distance Broad Jump x 3 Attempts 2. 4 Rounds For Time:     21 Box Jumps (24/20″)     9 Deadlifts (255/175)     Run 400m

Saturday 6/20

9am 4 Rounds For Time: Run 400m 20 Air Squats 20 Push Ups 20 Sit Ups 10am “Benchmark Bash” ??? No 11am Advanced

Friday 6/19

1. 5 Sets For Max Reps:     30s Row (Calories)     30s Rest     30s Max KBS (1.5/1)     30s Rest 2. Negative Vertical Barbell Body Levers     3×6-10, Slow Descent *Score is total reps completed.