THURSDAY JUNE 19

Today's workout is a 3 part "series". Each of you have been crushing it all week. Looking forward to seeing everyone continue the progress.

* To help spread information we will be working on a monthly newsletter to keep everyone informed of our plans with the gym and ideas we have. We will be sending the first one out in the coming weeks so keep an eye out for an email.

Warm-up

ALL:  12 min emom 1) 3 single leg box/plate jump (small) 2) :20 trx ring row hold 3) 8 Plate ground to overhead 4) :20 on bike (increase effort each rnd)

Metcon

OPEN: Metcon (AMRAP - Reps) 4 Min amrap: 30/22 Cal row 30 T2b 20 Hang clean (135/95) 20 jump lunge 10 Sumo deadlift highpull 5 Rope climb 50M Sled push (275#/180) * 2 min restYou will have 4 min to get as far as possible. Rest 2 min then you will have 8 min to get as far as possible. Rest 4 min then complete chipper for time. *Start at beginning each rnd

OPEN: Metcon (AMRAP - Reps) 8 min amrap : 30/22 Cal row 30 T2b 20 Hang clean (135/95) 20 jump lunge 10 Sumo deadlift highpull 5 Rope climb 50M Sled push (275#/180) *rest 4 min

OPEN : Metcon (Time) For time: 30/22 Cal row 30 T2b 20 Hang clean (135/95) 20 jump lunge 10 Sumo deadlift highpull 5 Rope climb 50M Sled push (275#/180)

LIFE: Metcon (AMRAP - Rounds and Reps) 30 min amrap style: 15 Cal row 20 Candlesticks 15 Medball clean 20 Curtsy lunge (10 side) 15 Kb sumo deadlift highpull 20 Meter sled push

Cooldown

ALL:  400 meter walk Then: Foam roll quads