Run 1 Mile for the June Run Challenge

Complete for 3 Rounds for Quality of:
10 Single-Leg Kb Deadlifts
10 Hollow Rocks

21-15-9
Kb Swings (60/45)
Burpees

Run 1 Mile for the June Run Challenge

With a Partner, complete 80 reps of:
Thrusters (95/65), alternating every 5 reps
Pull-ups, alternating every 5 reps
Then, complete 60 Clean & Jerks (135/95), alternating as desired.
*20 Minute Time Cap

Run 1 Mile for the June Run Challenge

Complete 3 Rounds for Time:
50 meter Broad Jump
50 meter Sprint
400 meter Run with Medicine Ball (20/14)
500 meter Row

Run 1 Mile for the June Run Challenge

Endurance WOD (7:45am)
43 Minute AMRAP:
43 Kb Swings (50/35)
100 meter Sprint
43 Hollow Rocks
100 meter Sprint
43 Plate Ground to Overhead (45/25)
100 meter Sprint
43 Box Jumps (24/20)
100 meter Sprint
43 Calorie Row
100 meter Sprint
43 Push-ups
100 meter Sprint
43 Ball Slams (30/20)
100 meter Sprint

Community WOD (10:00am)
Complete for Time:
100 meter Sprint
17 Kb Swings
100 meter Sprint
17 Sit-ups
100 meter Sprint
17 Plate Ground to Overhead
100 meter Sprint
17 Box Jumps
100 meter Sprint
17 Calorie Row
100 meter Sprint
17 Push-ups
100 meter Sprint
17 Ball Slams
100 meter Sprint

Run 1 Mile for the June Run Challenge

Push Press
3-3-3-3-3

Complete 6 Rounds for Time:
40 Double Unders
400 meter Run
10 Burpees

Run 1 Mile for the June Run Challenge

8 Minute EMOM:
Odd Minutes: 2 Ring or Bar Muscle-ups or
5 Strict Pull-ups
Even Minutes: 5 Handstand Push-ups or
30 second Handstand Hold

15 Minute EMOM:
Minute #1: 10 Chest to Bar Pull-ups
Minute #2: 15/12 Calorie Row
Minute #3: 10 Hang Power Clean (95/65)

Run 1 Mile for the June Run Challenge

“Michael”
Complete 3 Rounds for Time:
800 meter Run
50 Back Extensions
50 Sit-ups

Dessert: Plank Tabata (any style)

Run 1 Mile for the June Run Challenge

Back Squat
5-5-5-5-5

Bench Press
5-5-5-5-5

20 Man Makers for Time (40/30)

Run 1 Mile for the June Run Challenge

Deadlift
10-7-5-5-3-3
(*work up to WOD weight)

12 Minute Partner AMRAP:
6 Deadlifts (225/155), alt every 3 reps
20 Wall Ball Shots (20/14), alt every 5 reps
12 Burpees over the bar, alt every rep

Run 1 Mile for the June Run Challenge

Endurance WOD (7:45am)
Complete 20 Rounds for Time:
100 meter Sprint
5 Burpees
5 Knees to Elbows
100 meter Row
5 Sit-ups
5 Jump Squats

Community WOD (10:00am)
15 Minute AMRAP:
100 meter Sprint
5 Burpees
5 Knees to Elbows
100 meter Row
5 Sit-ups
5 Squats