Monday July 23
Push Jerk 3×3 @ 80%
Split Jerk 1×2@85%
2×1 @ 90%
2×1 @ 95%
4 RFT
4 Pull Up
6 T2B
8 Hand Release Push Up
Tuesday July 24
3 Rounds for Max Reps
2 Min. DB Burpee Clean and Jerk 50/35
2 Min. KB Box Step Ups 53/35
2 Min. Row for Max Cals
2 Min. Rest
Wednesday July 25
Deadlift
3×6 @ 70%
AMRAP 20
10 SDHP 75/55
100 M Run
15 WallBall 20/14
100 M Run
10 Overhead Lunge 75/55
Thursday July 26
Every 4 Min x 5
400 M Run
20 Ab-Mat Sit ups
10 KB Swing 70/53
Friday July 27
Back Squat
3×8 @ RPE 9
AMRAP 13
7 Power Clean 95/65
7 Thruster
20 Double Unders
Saturday July 28
For Time:
2 Rounds
300/275m Row
10 Burpees
Immediately Into:
3 Rounds
400m Run
15 Tuckups
1 min Superman Hold
Sunday July 29
4 Sets
10 DB Stiff Legged Deadlifts (controlled tempo)
12 Opposite Toe Touches from Plank
AMRAP 9
36 Double Unders
9 Med Ball Cleans (20#/14#)