Monday, August 1
4-5 sets
8 db bench press
15 band pull aparts
5 x 2:00
8 burpee pull ups
4 wall walks
max box jump overs 24/20″
rest 1:00 between sets
Tuesday, August 2
amrap 20
20/14 cal bike
400m run
40 double unders
50m suitcase carry l+r
Wednesday, August 3
teams of 2
4 x 3:00
500/425 m row (separately at the same time)
then max power snatches (split as needed)
set 1: 95/65
set 2: 115/75
set 3: 135/95
set 4: 155/105
rest 1:00 between rounds
Thursday, August 4
emom 16
1: 3 back squats
2: 15/12 cal ski irg
3: max sandbag hold
4: rest
Friday, August 5
5 rounds
21 db shoulder to oh
15 push ups
9 deadlifts 185/125
Saturday, August 6
5-10-20-10-5
strict pull ups
10-20-40-20-10
wall balls
Sunday, August 7
for time
(break up as desired)
1 mile run
75 toes to bar
50 hspu
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