20 Jun

Warm Up: Toe Walks, Heal Walks, Butt Kicks, Twisted Push-Ups, Burgener Warm Up

Mobility: Roll Achilles & Calves, Hip Openers, Banded Shoulder Stretch

Review: Snatch

Strength: Snatch 5-5-5-5-5 (65% 1 RM)

WOD: 15 Min Skill Work on Double Unders

1 Min Rest

5 Min AMRAP: 8 Wallballs, 8 V-Ups (V-ups on other side of gym, wallball goes with you)

**(For those who have at least 25 consecutive double unders, try the mini-Flight Simulator during the skill work. Double Under sets of 5-10-15-20-25-20-15-10-5. Each set must be completed unbroken before moving to the next set, and you MUST stop after each set, that is, you can’t just keep going.)**

18 Jun

Warm-up:Bear Crawl, Inch Worm, Twisted Push-ups, Sit-ups, Jumping Squats

Mobility: Banded Sampson, Hamstring, & Shoulder Stretch

Review: Turkish Get Up (TKU) & Handstand Walks/Handstand Shoulder Taps

Strength: Handstand Walks/Handstand Shoulder Taps

WOD: 16 AMRAP – 6 Handstand Push-ups, 9 Burpees, 15 Box Jump Overs (24/18)

Finisher: 20 Alternating TKUs (35/18)