July 11-July 16


5 rounds

5 Barmu, CTB, Pull up

10 Box Jump Overs

2 Power Cleans (each round increase weight)@70-75-80-85-90% of Power Clean

20 min AMRAP

6 CTB, Pull up, Ring Row (easier option than part 1)

8 Pistols or asst pistol

10 Alt DB Snatch@50/35


10 rounds-40 min CAP

20/15 cal Bike

10 Burpees to 6 inch target

10 DB Deadlifts



3 rounds

25 KBS

25 Push ups

25/18 Cal Row

100 FT Farmers Carry

3 rounds

20 T2B

400M Run

35 Wall Ball


8 Rounds

400M Run or machine equivalent

80 DU/160 SU


A. Snatch-1 set every 90

Start with TNG Doubles between 60-75%

B. Snatch-1 set every 90

7 singles from 70-90%

C. Back Squat

5-3-1-5-3-1 all at 75-80%

5 rounds

100M Run with sandy bag/dball

5 sandy bag/dballs

3 wall walks

1 Rope Climb-legless if possible


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