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July 25-July 30

Monday

25/18 Cal Bike

10 Bar Facing Burpees

15 C&J@135/95

Go speedy on the front and then hold on and pull heart rate down


50 T2B/HKR

50 Box Jumps

50 Push Ups

1 Mile Run

50 Push Ups

50 Box Jumps

50 T2B/HKR


Tuesday

3 rounds

15 HSPU OR DB Strict Press

15 Power Snatch@115/75


4 rounds

25/18 Cal Ski

100 DU

1 Legless Rope Climb

1 Regular Rope Climb

(4 ASST)

50 FT Sled Push

50 FT HSWALK or Baear Crawl

50 FT OH Walk


Wednesday

A. Deadlift-Heavy PERFECT single-aim at 90% of actual max or less


10 Rounds

3 Deadlifts-heavyish

4 MU/CTB/Pullups

5 Bar Facing Burpees

6 Wall Balls@heavier if possible


Thursday

20 min EMOM

min 1-12 Box Jump Overs

Min 2-50 DU

Min 3-30 sec wall walks

MIn 4-10/7 Cal Bike

Min 5-40 sec plank


1000M Row

50 KB STO

40 Goblet Squats

30 KB STO

20 Goblet Squats


Friday

A. Clean and Jerk-1 every 90 secs@60,65,70,75,75,80%

B. Back Squat-heavy single but nothing over 90%


3 rounds

15 Strict Pullups or ASST

7 BARMU OR 7 Kipping PU+7 Dips OR 7 ring rows+7 push ups

10 OHS


Saturday

PArtner WOD TBD

OR

1200M Run

Rest 2 min after each set

x3


10 min EMOM

min 1-20 push ups

min 2-75 DU



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