June 2023

6:30-9 am Emily – scaled 8 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Scale:5 rounds for time of:30 single-unders10 ring rows20 squats100-m runRest 2 minutes

8-9 am 4 rounds10 kb figure 8’s w stop6 kb tactical rotational presses16 kb swings w dead stopRest 1 minute

6:30-9 am Complete as many reps as possible in 7 minutes of:Burpees At the top of each rep make contact with a target that is 6 inches above your reach.

6:30-9 am Behind-the-neck jerk 1-1-1-1-1-1 repsPush jerk 10-8-6-4-2 reps

6:30-9 am DanielFor time:50 pull-upsRun 400 meters21 thrustersRun 800 meters21 thrustersRun 400 meters50 pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:25 assisted pull-upsRun 400 meters15 thrustersRun 400 meters15 thrustersRun 400 meters25 assisted pull-ups ♀ 22 lb ♂ 35 lb

6:30-9 am 4 rounds, each for time, of:500 m rowRest 2 minutes Scale:350-m rowRest 2 minutes