July 29 - Aug 3

Monday

OHS [3131] 5-5-3-3-1-1-1

WOD: 30-20-10

KBS @50/35 cal row power snatch @ 95/65 (single) KB box step ups 18/12"

Tuesday

Teams of 2: 200 DU 100 cal AB 80 pullup 60 Power Clean 95/65 40 Front Squat 20 Push Press 20 Synchro burpees $$$400m run

Wednesday

2 Power Clean + 4 front squat work up to heavy set

WOD: 'bottle rocket' For Time

25 burpees 25 power clean 25 burpees EMOM 7 wallball shots

Thursday

4 rounds: 40 sec on/20 sec off pistol squats wall walks T2B Assault bike

WOD: 3RFT 100 double under (100 singles + 10 burpee) 20 C2B pullup 33 box jumps 13 HSPU

Friday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 3x8 bent-over row

WOD: Death by thruster @115/85

Saturday

WOD: 'Nick'

12 rounds for time of: 10x 45 pound Dumbbell hang squat clean, 6 Handstand push-ups on dumbbells