Monday July 4th 

10 DL #225 

15 Burpees 

10 Front Squat #185 

15 Burpees 

6 Rounds 

1 Mile Run 

Tuesday July 5 

A. 8:00 rope climb and double under technique work 

B. Power clean and split jerk, build to a tough single in 10:00 or use time for technique work  

3 rounds for time: 

12 toes to bar 

10 shoulder to overhead, 65/95 

200m run 

 

Wednesday July 6 

A. Front squat, 3­3­3­3 @22x1, 2:00 rest  

B. Dumbbell push press, 3x5­6, :60 rest 

AMRAP in 7:00 

40 double unders/20 double unders/80 singles 

10 box jumps 

15 wall balls 

Not for time: 

Accumulate 10­15 hollow to superman rolls 

 

Thursday July 7 

A. Snatch balance, 2­2­2­2, 2:00 rest 

For 12:00 

1st­ 1­2 rope climbs/6­8 strict pull ups or tough ring rows  

2nd­ 8 tough alternating dumbbell lunges  

3rd­ 8/10 row calories 

3 sets not for time: 

25m tough prowler push, rest as needed 

 

Friday July 8 

A. Max out Friday 

For time with a partner, one person working at a time: 

400m run 

10 wall walks 

20 thrusters, 65/95 

30 burpees 

40 kettlebell swings 

50 sit ups