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July 5-July 10

Tuesday

4 rounds

50 FT Farmers Carry-heavy

5 Muscle ups, Dips or HIgher skill Press

50 FT Farmers Carry

rest 3 minx4


10 min AMRAP

10 Power Snatch@75/55

10 T2B

10 Bar Facing Burpees


75/50 Cal Bike

150 DU

75/50 Cal Ski

150 DU

1 Mile Run

150 DU

Rest 5 minx2



Wednesday

12-9-6

Deadlifts@heavy

Strict HSPU or equivalent


6 rounds

2 minutes on clock:

100-200M Run (Aim for 1 min or less)

AMRAP box jump overs

Rest 1 min


4 sets

15 Good Mornings

60 sec Sandbag Carry


Thursday

10 min EMOM

Min 1-8 DB Floor Press

Min 2-12 DB Bent Over Rows


3 sets

20 Shoulder Taps

15 Reverse Crunches

45 Second Ring Plank


5 sets-1 set every 3 minutes

20/15 cal Row

20/15 Cal Ski


Friday

A. Power Snatch+Snatch

2+1@75%

rest 60

1+1@80%

rest 60

1+1@85%

rest 3 minx2


B. Squat-4 sets

1 FS with 2 sec pause at bottom@70-75%

rest 15 secs

2 BS with no pause-use FS weight

rest 3-4 min


4 Rounds

400M Run

5 Power Clean@155/105

2 Rope Climbs


Saturday

35 min

60 cal Row

Up and back sled push@heavy

20 MU, CTB, Pull ups

240 DU

15 Dball box overs

200 FT HSwalk/bear crawl



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