Week of 2018.06.04 – 2018.06.09


Back squat: 5 x 5 reps at 75% of 1-rep max

4 rounds for time of:
20 kettlebell swings
15 burpee box jump-overs (24" / 20")


As many rounds and reps as possible in 16 minutes of:
16 dumbbell snatches (50 lb / 35 lb)
16 toes-to-bars
30 double-unders

Working with a partner:
• Each partner completes 6 x 45-second single-arm overhead kettlebell hold (3 holds per side)
• While P1 performs overhead hold, P2 performs front plank
• Alternate movements after each overhead hold is complete


Clean complex: 3 deadlifts + 1 power clean + 1 hang power clean, building to a heavy rep of the complex

3 rounds for time of:
24 dumbbell hang clean and jerks (12 reps per arm)
12 strict pull-ups
12 dumbbell forward lunges (6 reps per leg)


4 rounds each for time of:
500-meter row
25 wall ball shots (20 lb / 14 lb)
200-meter run
Rest 3 minutes between rounds. Your score is your slowest round.


Deadlift: 6 x 3 reps at 70-80% of 1-rep max

With a partner, complete 8 total rounds for time of:
100-meter single-arm farmer's carry
10 Russian-style kettlebell swings
10 goblet squats
Alternate after each partner completes one round.


In teams of 3, complete for time:
120-calorie row (hollow body hold)
120 barbell push presses (65 lb / 45 lb) (seated medicine ball overhead hold)
120 step-ups (wall sit hold)
120 burpees (kettlebell front rack hold)
During each movement, one teammate completes reps while a second teammate performs the static hold specified and the third teammate rests. Teammates rotate between movement, hold, and rest as desired.