July 22 - 27

Monday

Overhead Squat [3131] 7x3

WOD: For Time

$$$ 400m run 18-15-12-9-6-3 DB snatch @ 50/35 abmat situps cal AB $$$ 400m run

Tuesday

Turkish getup

accumulate 30 reps each side

WOD: 5 RFT

50 double under 15x Air Squats 11x T2B 7x HS Pushups

Wednesday

EMOM x 12 min odd: 6-8 Deadlift @ 255/175 even: 6-8 box jump @ 30/24

WOD: For time

Power clean @ 135/95 & over-bar burpee

1+1 2+2 3+3... ...12 + 12

Thursday

spend 15 min accumulate 50-70 strict pullups weighted if able if extra time, rope climbs

WOD: For total reps

4 min AMRAP KBS @ 50/35 2 min rest 4 in AMRAP wallball @ 20/14 2 min rest 3 min AMRAP KBS 90 sec rest 3 min AMRAP wallballs 90 sec rest 2 min AMRAP KBS 1 min rest 2 min AMRAP wallballs

Friday

strict press work up to heavy 3 then DB bench 4 x 5 (increasing)

WOD: AMRAP 18 min

50 double under 10 slam ball 50/30 50 double under 10 Thruster @95/65 50 double under 10 ring dips