WOD

5 rounds for time:

– 3 Muscle Ups (sub 9 pullups/9 dips)

– 10 Power Snatches (95/65)

– 15 Abmat Sit-ups

Deadlift

3-3-3-3-3

AMRAP in 20 minutes:

– 400 m run

– 50 double unders or 150 singles

Snatch grip push press

3-3-3-3

then…

5 rounds for time:

– 10 kettlebell snatches (5 per arm) (24kg / 16kg)

– 10 goblet squats (24kg / 16kg)

– 10 burpees

Build up to a heavy power clean in a few reps

then…

10-8-6-4-2 reps for time of:

– Power clean (135/95)

– Pull-ups

*After 2 PCs and PUs finish WOD w/ 25 straight burpees.

Hang Squat Clean

– build up to a 1RM in 10 minutes

then…

5 rounds for total run time and total reps of:

– Sprint 200m
– UB Thrusters

advanced: 115/75

intermediate: 95/55

beginner: 75/35

For time:

– 1 mile run

——

3 rounds of..

– 12 deadlifts (225/155)

– 20 C2G push-ups

——-

– 1 mile run

*if you can’t run then we can find a substitute

A1. Push Press @ 13X1; 3 heavy per set x 6; rest 20 sec

Back squat 20 rep max (yes we are doing it again)

then…

for time:

– 25 KB swings (heavy)

– 20 burpees

– 25 KB swings

– 15 burpees

– 25 KB swings

– 10 burpees

then…

June Challenge

– max set of unbroken wallballs

*no drops, pauses, or shallow squats