Day 24 - 30 Burpees - 720 Total

Position Drills / Stretches - 3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position

Strength:  Shoulder Press - 3 x 12 Reps (Look back at your #'s on 06/17 for reference)
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WOD:  10 Minute "Ladder"1-2-3-4-5-6-7-etc…….

Power Cleans and Jerk 135/95 (Rx) - 185/135 (Rx+)
T2B (Rx) - T2B x 2 (Rx+)

Accessory (Optional)

400 Meter Sled Pull

Day 23 - 30 Burpees - 690 Total
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Strength:  Bench - 3/60, 3/65, 3/70, 3/75, 3/80%
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WOD:  5 Min AMRAP

5 Pull Ups (Rx) - Chest 2 Bar (Rx+)
10 Push Ups (Rx) - Chest slapping Push Ups (Rx+)
15 Air Squats (Rx) - Jumping Air Squats (Rx+)

2 Min Rest -- then

5 Min AMRAP
50 Double Unders
20 Ab Mat Sit Ups

Accessory

400 Meter Farmers Walk

Day 22 -- 30 Burpees -- 660 Total
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Position Drills / Stretches - 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
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Strength:  Back Squats - 3 x 12 Reps (Look back at your #'s from 6/15 for reference)
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WOD:  10 Minute "Ladder"

1-2-3-4-5-6-7-etc…….

Front Squats 135/95 (Rx) - 185/135 (Rx+)
Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

Accessory (Optional)

400 Meter Sled Push
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This is a long one...please watch it a little at a time when you can.

Class times at 8 and 9 am
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Partner WOD: Teams of 3
Run 200 Meters - relay style*
Once all 3 back 
100 American KB Swings 53/35** 
Run 200 Meters - relay style
Once all 3 back
100 Wall Balls 20/14
Run 200 Meters - relay style
Once all 3 back
100 Overhead Squats 95/65
Run 200 Meters - relay style
Once all 3 back
100 Med Ball Sit Ups 20/14
Run 200 Meters - relay style
Once all 3 back
100 Burpees
Run 200 Meters - relay style
Once all 3 back
100 Double Unders / 3 Single Jump Ropes = 1 DU

*each partner has to Run 200 Meters or Row 250 Meters (scaled)
**break up reps as you wish
***If there are 2 people, they do 66 reps instead of 100.

Burpee Challenge:   Day 19 = 30 Burpees - 570 total

Strength:  Deadlift - 4 x 12 rep

Accessory Lift

RDL - 3 x 12 reps*

Video Demo below


WOD:  5 RFT
5 Power Cleans 135/95 (Rx) - 185/125 (Rx+)
10 Toe 2 Bar
20 Calorie Row

Optional Heavy Met Con:  10 Min AMRAP

50 Meter Farmers Walk
100 Meter Run
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Some great movement videos below...please watch.

Burpee Challenge:  Day 17 = 30 Burpees - 510 total
----------------

Strength:   Shoulder Press -3/60, 3/65, 3/70, 3/75, 3/80%

WOD:  15 Min AMRAP

5 Power Snatch 95/65 (Rx) - 135/95 (Rx+)
10 Pull Ups (Rx) - Chest 2 Bar (Rx+)
15 Air Squats (Rx) - Jumping Air Squats 6 inch high (Rx+)

Optional Accessory

5 Rounds:
Sled Sprint 100 Meters 45/25

Rest 1 min between efforts

Burpee Challenge:  Day 16 = 30 Burpees - 480 total

Strength:  Bench - 4 x 12 reps

Accessory Lift:  Pendlay Row 3 x 3 reps - Pause 1 second at top

WOD:   3RFT - 21-15-9 

Push Press 95/65 (Rx) - Handstand Push Ups (Rx+)
50 Double Unders

Optional Heavy Met Con

800 Meter Prowler Push 90/45

Burpee Challenge  :  Day 15 = 30 Burpees - 450 Total


Strength:    Back Squat - 3/60, 3/65, 3/70, 3/75, 3/80%

WOD:   10 Min AMRAP followed by 5 min rest....then repeat the 10 Min AMRAP   STARTS @ 25 after the hour

5 Burpee over Box 24/20

10 Wall Ball 20/14

Optional Heavy Met Con

15 Min AMRAP

50 Meter Back Rack barbell carry*

100 Meter Run

 *Those that want to do this...I'll explain how you'll feasibly do it in person
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I've posted this video a couple of times now...I can't guarantee it will work for you but it has really been great for me.  I go through the sequence every time I squat or DL now.  

Everyone please arrive by 8 AM...especially if you're in the first heat.

Heat 1: 8:30
Heat 2: 9:00 (a few minutes after due to reset)

All of those participating...do NOT have to do the burpees for day #13 of the Burpee Challenge.  You will do plenty during the comp.
-----------------------

Teams of 3

Start 00:00

8 Mins to achieve 1 Rep Ground 2 Overhead - (1 Barbell) Mixed teams might be able to use two

Stop 08:00

1 min transition time

Start 09:00

Max Calorie Row in 5 Mins - ( 1 Rower per person)

Stop 14:00

1 min transition time

Start 15:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Front Squats 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20*
*You drop for the burpee...and upon getting up...pick up your KB and get over the box. Might end up using dumbbells instead.

Stop 21:00

1 min transition time

Start 22:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Shoulder 2 Overhead 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20

Stop 28:00

Directly into

Start 28:00

2 Min AMRAP - All Partners go at one time

Burpees

Stop 30:00

Score =

Total Weight

Total Calories

Total Reps

Day #12 of #30 = total 360 Burpees

Strength:  DL 3/55, 3/60, 3/65, 3/70, 3/75%

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WOD:

4 Min Max Rep Deadlift 225/155 (Rx) - 275/185 (Rx+)
4 Min Max Rep Box Jump 24/20 (Rx) - 30/24 (Rx+)
4 Min Max Calorie Row

Skill

3 attempts to max rep - don’t go over 10 and must be consecutive if possible

Toe 2 Bar + Chest 2 Bar + Bar Muscle Up = 1 Rep

Accessory:  10 Round EMOM

8 Russian KB Swings 106/97  or 97/70