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July 3-July 9

Monday

A. Find a 10RM Back Squat (no more than a :02 rest at the top)

B. DB Front Rack Step Upsx8/legx4

C. 2-4 Strict CTBx5


EMOM 12

1-18/15 cal Bike

2-:40 Thrusters

3-rest

4-18/15 cal bike

5-:40 DB Snatch

6-Rest


Tuesday

A. Hang Snatch+Snatch+OHS

2 sets@80% (1+1+2)

2 sets@85% (1+1+1)

B. Snatch RDLx10x4


20 min AMRAP

100 FT Sled Push light

30 second plank

40 second crossover single work

20 second ring row hold

100 Ft farmers carry


Wednesday

A. Find a 3RM Push Press

B. 30 Sandbag Cleans for time


4 rounds

200M Row

10 Box Jumps

25 FT HSWALK or Bear Crawl

10 Cal Bike

10 Toes to Rings or T2B

100 FT DBALL Carry


Thursday

Run

1000M Run

Rest 2 min

5 rounds

200M Moderate

200M Fast

200M Sprint

200M Easy

Rest 2 min after each set


Then

8 sets

600M

Rest 1 min after each


400M Walk cool down


Friday

A. Clean and Jerkx2x2@70%

B. Deadlift-build to a 6RM


10 min AMRAP

10 CTB

8 Snatch

100 FT Farmers Carry

Rest 5 min

10 min AMRAP

25 FT Front Rack Lunge

8 bar facing burpees

25 FT Lunge

20 DU


Saturday

Teams of 2

30 minutes

20 Cal Row

10 Bench Press

20 OHS

20 Cal Ski

16 Burpee Box Jump Overs

20 Back Squats


Sunday

EMOM 40

1-12/9 cal Ski

2-2 Rope Climbs

3-6 Shuttle Runs

4-8 HSPU


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