JULY 25-31, 2022

Monday

5 rounds

10 deadlifts 135/95

5 box jumps 30/24”

1 hill run (down & back)

rest 1:30 min between rounds

 

Tuesday

5 sets

5 strict press

5 sets

3 push press

5 sets

1 split jerk

 

for time

2K row

 

Wednesday

3 sets (you go, I go)

2 rounds

2 rope climbs

10 push ups

12 dumbbell hang power cleans 50s/35s

*5:00 cap per set*

Thursday

emom x 8

2 back squats

 

8 rounds

15 kbs

20 air squats

 

Friday

Amrap 12

50 double unders

5 power snatches

10 burpees

 

Saturday

Amrap 20 (teams of 3)

p1: 20/14 cal ski (time keeper)

p2: 15 box or bench dips 

p3: 10 ring rows

 

Sunday

3 rounds

20 toes to bar

10 single front rack lunges L

20 sumo deadlift

10 single front rack lunge R

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