Monday July 8
Deadlift
10×3 @ 70-80%
Farmer Hold Box Step Up
3×8/leg work to a max weight
Tempo Barbell Good Morning @ 2111
3×8 work to max following tempo
Tuesday July 9
4 Rounds For Time
400 M Run
12 Thrusters 95/65
12 Toes 2 Bar
Wednesday July 10
Snatch
3×3 @ 78,80,82%
Back Squat
4×5 @ 60,2×65,70%
For Time
20 Overhead Squat 45/35
10 Hang Power Snatch 65/45
10 Power Clean 95/65
20 Front Squat 115/75
Thursday July 11
Tempo Handstand Push Up @ 30X2
4×6
Strict Pull Ups
8×3
AMRAP 10
30 Double Unders
10 Hollow Rocks
10 Arch Rocks
10 Push Ups
10 Ring Row
Friday July 12
Open Workout 17.1
For time: *20 min cap
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Saturday July 13
Partner WOD
400m Run
120 Wall Balls (20#/14#)
200m Run
80 Toes to Bar / Strict Hanging Knee Raises
200m Run
60 DB Step Overs (40’s/25’s)
400m Run
**Run together, break up other exercises how you wish
Sunday July 14
Alternate:
3×10-12
Single Arm DB Row
3×10-12
Single Arm KB Bottoms Up Bench Press
Tabata
Double Unders
R2
Tabata
Burpees