Monday, July 13 - Saturday, June 18

Monday, July 13

Warm-up: 15:00 AMRAP - 5/side 1-arm DB bent-over row (light) + 5 barbell thruster (light) + 10 slow tempo ring row + 10 alt quat stretch + :30 alt calf stretch + :30/side figure-4 stretch on rig 

Strength:

In 15:00, superset the following x3 (2:00 rest between supersets) - 

1. 8-10/side 1-arm DB bent-over row (2 @ 70/50 or 50/35 or 40/25) 

2. Max unbroken strict pull-up (7/10 RPE) 

WOD:

3 rounds for time - 

15 thruster (95/65 or 65/45 or 45/35) 

400 meter run 

Accessory: 

Tabata Copenhagen plank (hold light DB @ hip if able)