Tues 7/8

A. Push Press, 5x3

B1. TGU, 3x4 heavy

B2. 3 sets Overhead walking lunges, down and back

+

AMRAP in 12:00

20 wall ball

16 alternating pistols

10 box jumps

250 meter row

Mon 7/7

A. Overhead squat, build to a 3RM in 15:00

+

EMOM for 8:00

evens- 5 TNG power cleans (75/115)

odds- 8-10 CTB pull ups

+

3 rounds for time:

10 HSPU

15 KB swings

200 meter run

Thurs 7/3

A. 10:00 skill work practice. Pistols, muscle ups, HSPU, etc

B. Front squat, 4x3, 2:00 rest between sets

+

AMRAP in 15:00

10 power snatches (65/95)

15 pull ups

20 wall ball

100 meter farmers carry

Wed 7/2

A. Deadlift, build to a TNG 2RM in 15:00

B1. Toes to bar, 3x12

B2. Wall walks, 3x4

+

3 rounds for time:

10 box jump overs

12 HR push ups

15 KB swings

Tues 7/1

 A. 1 power clean+ 2 hang power cleans, build to a max of the complex in 12:00

+

EMOM for 8:00

evens- 1 muscle up or 7 ring dips

odds- 40 double unders or :35 double under practice

+

3 sets:

Against a 2:00 running clock, complete as many rounds as possible of 

6 burpees

6 ground to overhead (85/125)

2:00 rest between sets, pick up where you leave off after each set