SKILL

15 minute EMOM

-1 Snatch grip deadlift to launch/up to the down/back to launch into a hang Squat Snatch

Try to hold at each position for 5 seconds.

ADD Weight only if comfortable with previous attempt.

WOD

5 RFT:
-10 Power Snatches 95/65
-10 Box Jump Overs 24/20

Step ups will be considered a modification.

Strength

Deadlift 3×3 @ 95%

WOD

For TIme:

-150 Wallballs 30/20 (slamball)

EMOM

5 Deadlift @ 185/145

Strength

Back Squat

3×3 90%

WOD

For Time:

-35/25 Assault Bike
-800m Run
-30 KB Swings 70/53
-20 Bar-Facing Burpees

To all, new Pistoleros t-shirts will be available for July. Spread the word and sign up. We plan on obtaining all 3 styles to give all athletes more options. In order to succeed we will need at least 12 buyers per style to place the order. All T-Shirts are pre-orders ($20.00). Kids T-Shirts are available upon request. 3 lists have been placed at the gym so make sure you sign up under your preferred style(s) numbered: 1-BP Honor First T-Shirt, 2-White Pistoleros T-Shirt, and 3-Black Pistoleros T-Shirt.

Strength: Deadlift

WOD: FT
30 Cal Row
30 Box Jump Overs (24/20″)
30 Power Snatch (75/55)
30 TTB
30 Power Snatch (75/55)
30 Box Jump Overs (24/20″)
30 Cal Row

Strength: Deadlift

WOD Part 1: Max C2B Pull Ups in 60 seconds.

WOD: 21-15-9

Hang Cleans 135/95

HSPU

600M Row

Strength: Shoulder Press

WOD: Conditioning  AMRAP 4:00

500m Row
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
500m Row
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
500m Row
5 Burpees Over Bar
Max Power Cleans (185/135)

-Score will be athletes number of Power Cleans performed.

Strength: Back Squats

WOD: 6RFT Conditioning

13 Thrusters 95/75

14 Pullups