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July 18-July 23

Monday

2 rounds

15 Power Cleans@155/105 (aim at medium heavy controlled singles)

10 Strict Pull ups

5 STO@same weight


20 min AMRAP

5 Box Jumps

10 OHS@75/55

15 Push Ups


Tuesday

8 min AMRAP

60 Wall Ball

120 DU

Rest 4

8 min EMOM

min 1-20/15 cal ski

min 2-50 FT HS Walk or Bear crawl

Rest 4

8 minAMRAP

10 Thrusters-heavy

30/21 Cal Row

Rest 4 min

8 min EMOM

min 1-20/15 cal ski

min 2-50 ft HEAVY farmers carry or pinch plate


Wednesday

3 rounds

15 CTB/Pull up (sickos can do MU)

100 FT FR walking lunge@135/95

400M Run


50 GHD (tuck, vups or abmat is 75)

100 FT Sled Push-heavy AF

50 T2B

200 FT Sled Push-heavy AF


Thursday

400m Run

Walk 30 secs

800 M Run

Walk 1 min

1200M Run

Walk 2 minutes

1600M Run

Rest 3 min


4 rounds

15 Burpees

50 M Empty Sled Sprint

Rest 1 min between rds


Friday

A. Power Snatch-x2x6 sets-1 every 90@55,60,65,70,75,80%

B. Power Clean+Push Jerk+Squat Clean+Split Jerk@75%-1 set every 2 minutes


40/30 cal Bike

30 Deadlift@185/125

20 Bar Facing Burpees-you can do box jump overs if you came Thursday

10 Heavy Bench

10 Ring MU OR 10 dips+10 Strict Pull Ups

10 Heavy Bench

20 BFB

30 Deadlifts

40/30 Cal Bike


Saturday

Partner WOD TBD

if at home:

10K Road Bike into

2400M Run


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