Monday July 1
Canada Day
Tuesday July 2
AMRAP 35 easy pace
500 M run
400 M Row
30 Alt. Step Up 24/20
100 Single Unders
50/35 Cal Bike
40 Sec FLR Hold on Rings
30 Sec Handstand Hold
10 Sec/side Single Arm Bar Hang
Wednesday July 3
Snatch Pull
3×3 @ 90-100%
Snatch
3×3 @ 70%,75%,80%
AMRAP 6
10 Goblet Squat 53/35
5/side KB Snatch 53/35
Thursday July 4
Tempo HSPU @30X2
5×5
Strict Ring Dip
5×5
4 Rounds
In 2 min
8 Pull Up
8 Devil Press 40/20
AMRAP Cal Row
rest 2
Friday July 5
AMRAP 25
20 WallBall 20/14
10 Burpee Box Jump Over 24/20
10 T2B
200 M Run
Saturday July 6
Back Squat
3×5 @ 60%
3 Rounds Each For Time
40 Double Unders
20 DB FR Reverse Lunge 40/20
20 Sit Ups
:30 Hollow Hold
Rest 1 Min
Sunday July 7
For Time:
Buy In 50/35 Cal Bike
3 Rounds
4L Parking Lot Sled Push/Pull 135/95
100 M Farmer Carry 70/53
400 M Run