Thurs 7/17

A. Front squat waveload, 3-2-1-3-2-1

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AMRAP in 8:00

10 pull ups

12 HR push ups

14 alternating pistols

4:00 rest

AMRAP in 8:00

10 alternating DB snatches

15 sit ups

40 double unders

Wed 7/16

A1. Bench press, 5x3-5, :60 rest

A2. Power clean, 5x3 :60 rest

B. 5:00 to build to a tough TGU

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For time:

5 wall walks

10 burpee box jumps

15 KB swings

20 wall ball

15 KB swings

10 burpee box jumps

5 wall walks

Tues 7/15

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

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AMRAP in 12:00

2 muscle ups or 8 dips

8 KTE

10 front rack walking lunges (95/135)

200 meter run

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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

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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

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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

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For time:

400 meter run