Complete 5 RFT:
5 HSPU
10 Russian Kb Swings (70/50)
15 Calorie Row

Dessert:
Tabata Sit-ups

Run 1 Mile for the June Run Challenge

Off-Site Endurance WOD (7:45am)
*Meet at the Frederick Hayden Green Mtn Trail for a group run.

Community WOD (10:00am)
20 Minute AMRAP:
100 meter Run
10 Kb Swings
10 Ball Slams
20 Sit-ups
20 Walking Lunges
200 meter Row

Run 1 Mile for the June Run Challenge

1000 meter Row Buy-In
Complete 4 Rounds for Time:
10 Knees to Elbows
10 Plate Ground to Overhead (45/25)
20 Plate Russian Twists (45/25)
1000 meter Row Cash-out

Run 1 Mile for the June Run Challenge

Partner Warm-up:
Set a 4 minute clock. While one partner runs a 100 meter sprint, the other partner maintains an isometric hold. Alternate between a front plank hold and a bar hang hold.

18 Minute Partner AMRAP:
In teams of 2, alternate full rounds to complete as many rounds and reps of…
9 Burpee Box Jump-overs (24/20)
9 Front Squats (135/95)

Run 1 Mile for the June Run Challenge

Snatch Complex
Every 90 secs for 18 mins (12 rounds), complete the following complex:
1 Snatch Grip Deadlift + 
1 Snatch High Pull from the hang position + 
1 Hang Snatch (catch in full squat if mobility allows)
*Start at 50% of 1RM & increase weight every 2 Rds.

5 Minute AMRAP:
10 Wall Ball Shots (20/14)
10 Med Ball Cleans (20/14)

Run 1 Mile for the June Run Challenge

Strict Press
5-5-5
*In between sets, complete 10 Hollow Rocks.

3 Rounds for Reps of:
1 Minute of Front Rack Lunges in place (75/55)
1 Minute of Push Presses (75/55)
1 Minute of Push-ups
1 Minute of Rowing for Calories
*Rest for 1 Minute

Run 1 Mile for the June Run Challenge

14 Minute AMRAP:
6 Strict Pull-ups
12 Squats
40 Double Unders
100 meter Sprint

Core Dessert
Complete 2 Rounds for Quality of:
Plank Walk with bucket lid, up & down the floor
Pallof Press, 10 each side

Run 1 Mile for the June Run Challenge

Endurance WOD (7:45am)
30 Minute Partner AMRAP:
While one partner does a 100 meter “toss” or “carry”, the other partner does sit-ups for max reps. Partners switch stations and continue through the list of movements for the 30 minutes. Begin at the top of the list if time remains.
Complete the Movements in this order:
Chest Toss with slam ball
Suitcase Kb Carry, R arm/L arm
Underhand Toss with slam ball
Overhead Carry R arm/L arm
Lateral Toss with slam ball
Kb Carry in front of chest
Keg Toss with slam ball
*Choose challenging weights!

Community WOD (10:00am)
Work with a Partner to complete the following:
800 meter Run, together
100m Chest Toss with slam ball, alt tosses
20 Sit-ups, together
100m Underhand Toss with slam ball, alt tosses
20 Sit-ups, together
100m Farmer Carry with 2 Dbs, together
20 Sit-ups, together
800 meter Run, together

Run 1 Mile for the June Run Challenge

In Front of a Clock set for 12 Minutes:
1 Minute of Double Unders
1 Minute of Db Power Snatch (50/35)
2 Minutes of Double Unders
2 Minutes of Db Power Snatch
3 Minutes of Double Unders
3 Minutes of Db Power Snatch

Run 1 Mile for the June Run Challenge

Partner Reactive Core Tabata: Using rings, Partner A is in the supine position and Partner B is holding ankles of A. Alternate intervals so that each person gets 4 turns at the reactive core drill.

As Far as Possible in 4 Minutes:
2 Push-ups
2 Box Step-ups (24/20)
(Add 2 reps to each movement until time ends.)
*Rest 4 Minutes
As Far as Possible in 4 Minutes:
2 Toes to Bar
2 Air Squats
(Add 2 reps to each movement until time ends.)