June 30th Workout of the day:StrengthBench Press 3 rep max MetconFor time:10 Muscle Ups100 Push Press 75/55 pounds 1000 meter row Post time completed
June 29th Workout of the day:StrengthEstablish a new Back Squat 3 rep maxMetconComplete as many rounds as possible in 20 minutes of:18 Box jumps, 24" box15 Toes to bar12 Pull-upsPost rounds completed.
June 28th Workout of the day:StrengthDeadlift or Clean Pull 3 repMetcon5 rounds for time of:135/95 pound deadlift, 9 reps135/95 pound hang power snatch, 6 reps135/95 pound overhead squat, 3 repPost time completed
June 27th Workout of the day:StrengthEstablish a new Front Squat 3 repPractice Rope ClimbsMetcon"Fran"21-15-9 reps of Thrusters 95/65 pounds Pull Ups Post time completed
June 24th Workout of the day:StrengthSnatch Balance 3-3-3-3-3-3-3Metcon 5 rounds for time: 21 Wall Balls 20/1415 Calorie Row9 T2BPost time completed