Tues 7/15

A. 1 snatch pull + 1 squat snatch, 10x1, begin a set every :90

+

AMRAP in 12:00

2 muscle ups or 8 dips

8 KTE

10 front rack walking lunges (95/135)

200 meter run

+

Accumulate 3:00 plank

Mon 7/14

A. Clean grip deadlift, build to a 3RM in 15:00

B1. Push Press, 3x4-6

B2. Weighted pull up, 3x3-5

+

AMRAP in 8:00

8 OHS (65/95)

10 burpees over the bar

250 meter row

Thurs 7/10

A. Back squat, 4x4, 30x1 tempo

+

EMOM for 15:00

1st min- 1 muscle up or 6 ring dips

2nd min- 8 alternating DB snatches

3rd min- 10 box jump overs

+

For time:

400 meter run

Wed 7/9

A. Power snatch, 10x1 @ moderate loads, begin a set every :60

+

AMRAP in 8:00

8 ring dips

10 toes to bar

100 meter farmers carry

4:00 rest

AMRAP in 8:00

10 burpees

12 KB swings

40 double unders

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