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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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Friday, June 16

Part A. Thruster Party: 0:00-3:00: 5 @ 70% 3:00-6:00: 4 @ 75% 6:00-9:00: 3 @ 80% 9:00-12:00: 2 @ 85% WOD: "Running Fran" 12m CAP 400m Run 21 Pull-Ups 21 Thrusters (95/65) 400m Run 15 Pull-Ups 15 Thrusters (95/65) 400m Run 9 Pull-Ups 9 Thrusters (95/65)

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Tuesday, June 13

Part A. Push Press Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: For time: 21-15-9 Power Snatch (135/95) GHD Sit-Up (sub MB Sit-Up) 2 min Rest 21-15-9 Weighted Pistols (53/35) (if using no weight - double the reps) T2B

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