June 2020

“Chelsea”
EMOM for 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*If athlete falls behind on maintaining a round EMOM then it becomes a 30 minute AMRAP*
Compare to February 16, 2010.

Rest day

For time: 
800 Meter Run or Row or 2km Bike
40 Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
20 Squat Snatches 95/65# MRX 75/55#
15 Bar Facing Burpees
Rest 3 Minutes
For time:
600 Meter Run or Row or 1.5km Bike
30 Wall Ball Shots
15 Squat Snatches
10 Bar Facing Burpees
Rest 3 Minutes
For time:
400 Meter Run or Row or 1km Bike
20 Wall Ball Shots
10 Squat Snatches
5 Bar Facing Burpees

5 Rounds for time of:
11 Deadlifts 185/125# Rx+225/155# MRX 155/105#
11 T2B

For time: 
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters

Then, at the 30 minute cap:

21-15-9 for time of: 
Box Jumps 24/20” MRX 20/18”
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
Pull-ups MRX Banded or Ring Rows