July 11, 2021

Monday

For time:
35 CTB/PU or 60 ring rows
60 goblet lunges
250 double-unders
25 CTB/PU or 40 ring rows
40 goblet lunges
125 double-unders
15 CTB/PU or 20 ring rows
20 goblet lunges
50 double-unders

Tuesday

A)
8-8-6-6-6 Sumo Deadlift

B)
12 min AMRAP
20 empty bar sum DL High pull
20 front rack step ups
20 strict knee raises

Wednesday

A) 5 sets x 3 reps Push Jerk
pause in the catch

B)
3 rounds
3.5 min on 1.5min off
30/21 kcals
20 STOH
remaining time max BJ over

Thursday

A) 12 min to establish a heavy 2 Power Clean + 2 Hang Power Clean

B)

Every 30 secs x 20
1 Power clean + 1 hang power clean
at 90 to 100% of part A

Friday

A)
3 sets x 10 reps thrusters

B)
5 Rounds for time
500/400m row/ski or 350m run
7 thusters

Saturday

In pairs 1min on / off x 8 each
1- max target burpees
2- max kcals

min1 – p1 burpee
min 2 – p2 burpee
min 3 – p1 kcals
min 4 – p2 kcals

Sunday

For max distance
10 rounds of:
40 sec on/ 20 off
10 rounds of:
30 on/30 off
10 rounds of:
20 on/ 40 off