July 1 - 6

Monday

Back Squat 5x4 @ 32x1

WOD: For time

21-15-9

cal row

front Squat @ 95/65

then

15-12-9

pullups

squat clean @95/65

then

12-9-6

over-bar burpee

thruster

Tuesday

12 min AMRAP

10 barbell roll-out

15 v-ups

20 weighted Russian twist

WOD: E4MOM  x 5

20/15 AB/ski cal

10 DB Step-up @50/35

10 T2B

Wednesday

6 rounds, increasing

1 Hang squat snatch + 1 Squat Snatch + 2 OHS

WOD: 15 min AMRAP 

15 wallball @20/14

15 squat snatch @75/55

50 Double under

Thursday

Independence Day WOD

woot!

Friday

push press

5x5

WOD: 3RFT

21 deadlift @ 185/135

15 burpee box jump

9 push jerk @ 135/95

$$$ 1000m row