21-Jun-2021

Strength
Deadlift 3-3-3-3-3-3-3-3
*ascending

Metcon
3x 2 min
:30 hollow hold
10 Burpee
max Double-under
rest 1 min

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22-Jun-2021

Metcon
AMRAP
10 C2B pull-ups
15 push-ups
20 Pistol (alternating)
*After every 3 rounds, run 400 meters

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23-Jun-2021

Strength
Tempo Back Squat 3-3-3-3-3
*across

Metcon
EMOM 12 (alternating)
15 Ball slam 50/30
20 Russian twists 15/10
:30 Hanging L-sit

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24-Jun-2021

Metcon
5 RFT
500m Row
7 thrusters 135/95
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‍25-Jun-2021

Strength
5x
1 Press
2 Push press
3 Push Jerk
*ascending

Metcon
21-18-15-12-9-6-3
Sumo deadlift high pulls 75/55
Push jerks 75/55

26-Jun-2021

Hero
"Hotshots 19"
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run


On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

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