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Week of Jul 12, 2021

Monday

A1. Deadliftx3x8@75%

A2. Close Grip BB Rowx10x3 (pause at chest)

A3. Strict Pull up-CTB if possiblex5x3


14 min AMRAP

9 Pull ups

18 KBS

100 M Farmer's Carry


Tuesday

A1. Back Squatx3x2@75%, x3x3@80%

A2. Bulgarian Split Squatx5/legx5

B1. Ring Dipx5x3 (tempo if easy)

B2. Ring Support Holdx30 secx3


5 rounds

20 Wall Ball

100 FT Handstand Walk/Bear Crawl


Wednesday

A. Snatch-7 singles, controlled weight, but challenging...nothing over 80%


5 min AMRAP

5 OHS

5 Bar Facing Burpees

35 DU

Rest 3 min

5 min AMRAP

5 Clean and Jerk

5 HSPU

10 Air Squats

Rest 3 min


x2


Thursday

A1. Abmat Sit upsx25-35x3

A2. Tuck or V upsx15x3

A3. Arch Hold with PVCx30 Secx3

A4. Rope Climb-legless if possiblex3


8.7.6.5.4

AB Cals

16.14.12.10.8

T2B

rest 5 minutes

9 minute amrap

50 FT Sled Drag

15 box Jumps


Friday

A. Clean and Jerkx1x2@70% x1x2@75% x1x3@80%

B. Front squatx3x2@70% x3x3@75%


21 Thrusters@135/95

400 M Run

15 Thrusters

400 M Run

9 Thrusters


Saturday-Teams of 3-40 min AMRAP

30 Hang Power Cleans

60 bar lateral burpees

90 Calorie Row

120 KBS

90 Pullups

60 Box Jumps

30 DB Power Cleans


Sunday

200M Run

5 burpees

200M Run

5 burpees

Rest 90

250M Row

7 KBS Heavy

250M Row

7 Goblet Squats

Rest 90

500M Bike

9 GHD sit ups

500M Bike

9 Hip Extensions

Rest 90

x3-5 rounds

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