July 8 - 13

Monday

find 1RM tempo squat [32x1]

then

3x3 (non-tempo) @ working weight

WOD: For Time

100 double under (100 singles + 10 burpees)

50 KBS @ 50/35

25 wallballs @ 20/14

100 jumping lunges

25 wallballs

50 KBS

100 double under

Tuesday

6 rounds 

1 high hang snatch + 1 hang snatch + 1 full snatch

WOD: 10 min AMRAP

14 cal row

10 DB snatch @ 50/35

8 T2B

3 min rest

10 min AMRAP

12 DB thruster @ 50/35

12 C2B pullups

12 cal row

Wednesday

3 rounds NFT

10 DB bench (increasing) 

8 DB row

10 strict dips

45 sec plank

Deadlift 

10 @ 50% 1RM

8 @ 60% 

5 @ 75% 

5 @ 80% 

5 @ 85% 

WOD: 10 min EMOM

min 1: 40 sec max cal bike/ski

min 2: 40 sec max push press @ 95/65

Thursday

4 rounds, NFT

2 rope climbs

5 strict HSPU

5 strict T2B

WOD: 2RFT

400m run

20 GHD/abmat situps

5 bar muscle-up (C2B + dips)

20 HSPU

10 burpee Box jumps

Friday

1 Power clean + 1 hang clean + 1 squat clean

WOD: E4MOM

500m row

5 power clean @ 185/135

Saturday

"Zeus"

3RFT

30 wallball

30 SDHP @75/55

30 box jumps @24/20

30 push press

30 cal row

10 bodyweight back squats