Closed Father’s Day.

Monday 

A)warm up

B)1k row for time

C)for time

30 DB snatches (alt)50/35

15 burpee box jumps 24/20

20 dB snatches 

10 Burpee box jumps

10 DB snatches 

5 burpee box jumps

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)12 min to build to a heavy front squat

C)for time

200m run, 2 Front squats 165/110, (L2 135/95)

200m run, 4 front squats

200m run, 6 front squats 

200m run, 8 front squats 

200m run, 10 front squats 

Bootcamp/Tuesday 

A)warm up 

B)push press

3-3-3-3-3

E2MOM

C)”bell air”

Amrap 15

40 double unders (80 singles)

20 DB hang clean n Jerks 50/35

(10 each side)

40 double unders 

20/15 cal row 

Wednesday 

A)warm up

B)wod prep

C)4x

300m run

15 toes to bar

7 clean n jerks 155/105, (115/80 L2)

Bootcamp/Wednesday 

A)warm up

B)wod prep

C)E3MOM 5

15 toes to bar 

30 double unders (30 singles)

15 sit ups

5 deadlift (score is best weight for 5 TNG)

Thursday 

A)warm up

B)wod prep

C)amrap 20

150 med ball run 20/14

20/14 cal row

2x of “Cindy” (5 pull ups, 10 push ups, 15 squats, 1st round must be strict if RX and weighted vest is encouraged for those able)

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)strict press 

E2MOM 

3-3-3-3-3

C)hero wod “JT”

21-15-9

Hand stand push ups

Ring dips 

Push ups 

Bootcamp/Friday 

Same as CF

Saturday 

“Gut check”

Team of 3, 25 min cap

200cal buy in........

Then......

2x of

150 sit ups

50 box jump overs 

50 thrusters  115/80