For Time-
400m Run
20 Overhead Squats (65/35)
25 Knees to Elbows
800m Run
40 Deadlifts (65/35)
40 Pushups
800m Run
20 Thrusters (65/35)
25 Jumping Pull-ups
400m Run


Strength Training:
7 Rounds-
3 Front Squats @ 70-80%

Metabolic Conditioning:
3 Rounds-
15 HSPU
25 Double Unders
20 Dumbbell Walking Lunges (35/20)


Core & Cardio @ 8AM
A HIIT-like sweat sesh geared toward improving core strength and cardiovascular endurance.

Whiteboard WOD @ 9AM
Still a surprise, still sure to kick you in the pants.

Spartan SGX @ 10AM
Because it’s race season!


08Jun

Fly High

Teams of 2.
3 Rounds-
30 Push Press (95/65)
40 Overhead Squats
50 Deadlifts

E2OM: 4 Burpees
*Partners complete the burpees together.


Aerobic Conditioning:
5 Rounds-
25m Sled Push @ heavy
400m Run

Metabolic Conditioning:
50-40-30-20-10
Double Unders
Weighted Sit-ups (35/25)