monday, June 15, 2026

Monday

6/15/2026

For time

10 thrusters @ 135#/95#

Run 200m

20 Hang Power cleans 

Run 400m

30 Handstand push-ups or Pike HSPU

Run 600m

40 pull-ups or 40 ring rows

*work down the list then back up the list 

*27 minute time cap

+

Extra Credit 

3-4 sets 

25 DB floor press 

25 Banded face pulls

essentials 6-15-26

A. 9 minute AMRAP 

Bike erg 500m

8 hang power cleans 

8 shoulder to overhead 

rest 3:00

9 minute AMRAP 

ski erg or row 150m

24 jump rope 

12 air squats 

+

B. 3 sets 

12-15 standing DB lateral raises 

Bent over DB row x8-10/arm 

Side plank :20-:30/side