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Friday, June 30

WOD: 32m Clock: 8m EMOM Odds: 6 Stone to Shoulder (130/95) Evens: 48 DU (sub 6 attempts & 90 singles) 4m REST 8m AMRAP Max Cal Row/Assault Bike 4m REST 8m EMOM Odds: 16 KBS (70/53) Evens: 10 C2B **PI Subs: MB or D-Ball to Shoulder/Single Unders/Russian KBS/Ring Rows

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Thursday, June 29

Part A. 12m EMOM: Odds: 45s Plank Evens: 10 Weighted Push-Ups WOD: 13m Clock: 6m AMRAP 12 Wall Balls (30/20 @ 10ft) 12 Alt DB Snatch (70/50) 3m Rest 4m AMRAP 8 Wall Balls (30/20 @ 10ft) 8 Alt DB Snatch (70/50) *PI Subs: May perform mvmnts as written.

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Wednesday, June 28

Part A. Clean and Jerk Build to a heavy complex of: 1 Power Clean 3 Front Squat 1 Jerk **PI Sub: 2k Row  WOD: For time: (15m CAP) 200m Run 30 OHS (115/75) 20 HSPU 200m Run 20 OHS (135/95) 15 HSPU 200m Run 10 OHS (185/125) 10 HSPU **PI Subs: Run/Plate Lunge/Seated DB Strict Press

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Tuesday, June 27

Part A. Push Press Party: 0:00-3:00: 4 @ 80% 3:00-6:00: 3 @ 85% 6:00-9:00: 2 @ 90% 9:00-12:00: 1 @ 95% **PI Sub: DB Push Press Party WOD: 14m AMRAP 400m Run 7 Squat Cleans (165/115) 21 Burpees **PI Subs: 400m Run/MB Squat Clean/Burpees (or half burpees if need be)

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Monday, June 26

Monday: Part A. Back Squats: 2 Rounds: (16m CAP) 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: 10m AMRAP 12 Power Snatch (95/65) 4 MU (sub BMU, 2:1 C2B, 1:1 Pull-Up+Dip) 100m Run **Project Ignite Subs: DB Snatch/Ring Row+Bench Dip/100m Run

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Friday, June 23

WOD: 2 Rounds For Time: 1200m Run 20 Front Squats (155/105) 30 Burpee Pull-Ups 40 DB Snatch (70/50) **PROJECT IGNITE SUBSTITUTIONS: DB FRONT SQUATS, BURPEE RING ROWS, LIGHT DB SNATCH.

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Thursday, June 22

Part A. For time: (15m CAP) 10 Legless Rope Climbs (sub regular rope climbs or work on rope climb technique) Rest 3 min Max Reps Unbroken Strict HSPU (may sub kipping or seated strict DB Press) WOD: 10m AMRAP 5 Deadlift (315/205) 15 Wall Balls (20/14 @ 10ft) 10 Bar Facing Burpees **PROJECT IGNITE SUBSTITUTIONS: KB DEADLIFT, EVERYTHING ELSE AS WRITTEN.

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Wednesday, June 21

Part A. Overhead Pause Squats (14m CAP) 6x4 *3 second pause at bottom. **PROJECT IGNITE SUBSTITUTIONS: PLATE OH LUNGES WOD: 15m Clock: 6m AMRAP 9 OHS (135/95) 12 T2B 3m REST 6m AMRAP 9 Push Press (135/95) 50 DU (5 attempts, 90 singles) **PROJECT IGNITE SUBSTITUTIONS: OH PLATE LUNGES, SIT-UPS, DB PUSH PRESS, SINGLE UNDERS.

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