Strength
Every 90 seconds for 8 sets:
1 Hang Power Clean + 1 Power Clean + 1 Push Jerk
Only build weight if technique is solid.

Conditioning
3 Rounds Of:
Within 2 Minutes:
Airdyne 20/17 Calories
With time remaining: AMRAP DB Thrusters (#35/25)

Rest 1 minute between rounds.

Partner Workout
8 rounds, 3 minutes per round. 1 minute rest in between.

Each round: one partner = Ski 200m, other partner = Run 200m.
Meet at the max rep movement. Switch ski/run every other round.

Rounds 1 & 5:
Max Wall Ball Shots

Rounds 2 & 6:
Max Pull-ups

Rounds 3 & 7:
Max Hang DB Snatch

Rounds 4 & 8:
Max Burpees

Partner Workout
For Time:
100 Box Jump Overs
60 Man Makers

Every 2 minutes, 1 partner Bikes 15/12 Calories while other partner rests.

Conditioning
“Nancy”
5 Rounds For Time:
• Run 400 meters
• 15 Overhead Squats (#95/65)

A)
In 12 Minutes, For Total Distance:
• Run 200 meters
• Rest 1 Minute

B)
AMRAP in 10 Minutes:
• 16 Box Jumps (24”/20”)
• 12/8 Airdyne Calories
• 8 Push-ups

C)
Candle Stick Roll + Hop, 3 x 12
Side Plank + Tuck & Reach, 3 x 12 Each Side

Strength
EMOM for 10 Minutes:
• Minute 1: 5 Deadlifts
• Minute 2: 5-7 Strict Pull-ups

Conditioning
For Time:
Row 400 meters
21 Hang Power Clean + Jerks (#115/80)
Row 400 meters
15 Hang Power Clean + Jerks
Row 400 meters
9 Hang Power Clean + Jerks

ConditioningA)
4 Rounds Of:
• 2 Minutes of Rowing for Meters
• 1 Minute Rest

B)
AMRAP in 10 Minutes:
• 15 Ball Slams
• 15 Kettlebell Swings
• 15 Russian Twist w/ Slamball

C)
3 Sets of 25 Reps:
• Plank Rocks
• Reverse Crunch

Strength
Every 90 seconds for 8 Sets:
Complete 2 full reps of 1 Power Clean + 1 Push Jerk

Conditioning
AMRAP in 10 Minutes:
• 9 Heavy Wall Ball Shots (#30/20)
• 6 Toes to Bar
• 3 Devil’s Press (#50/35)

Happy Father’s Day!
For Time:
20 Shoulder to Overhead or HSPU
20 Pull-ups
800m Run or Ski
40 Kettlebell Swings
15 Shoulder to Overhead or HSPU
15 Pull-ups
600m Run or Ski
30 Kettlebell Swings
10 Shoulder to Overhead or HSPU
10 Pull Ups
400m Run or Ski
20 Kettelbell Swings

Partner Workout (From a Distance)
For Time:
120 Calorie Airdyne
100 Calorie Row
80 Box Jump Overs (24”/20”)
60 Goblet Squats (#55/35)
40 Power Cleans (#165/115; Scaled: D-ball to Shoulder)
20 Muscle-ups (Scaled: 40 Burpee Pull-ups)