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Thursday, July 20

Practice- handstands (freestanding, hspu, deficit) 5min AMRAP- 5 power cleans, 5 push-ups  Rest 2min 5min AMRAP- 5 power snatches, 5 t2b Rest 2min 5min AMRAP- 5 front squats, 5 HSPU

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Friday, July 21

Overhead Squat 5×3 TABATAS slamball hollow-body hold superhuman hold v-ups 

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Saturday, July 22

Try to find a max: Weighted pull-up  Weighted push-up  In teams of 2: 5x500m row (each) partners take turns, no rest between. Score is the total time for all 10 rounds of 500.

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Sunday, July 23

 400m run  20 kb snatches (total) 20 jumping lunges  400m run  15 kb snatches 15 jumping lunges  400m run 10 kb snatches  10 jumping lunges  400m run 

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Monday, July 10

Backsquat 5×3 TABATA (each, 1 min rest between) DU Plank shoulder taps Renegade rows

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Tuesday, July 11

Jerk 5×2 12 min AMRAP 5 Toes-2-bar 5 Wallball 5 heavy KB swing

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Wednesday, July 12

Deadlift 5×3 “Jackie” 1000m row 50 thrusters 30 pullups

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Thursday, July 13

Snatch 5×2 20 min EMOM Odd: 7 Burpee box jump-over Even: Hollow body hold (whole minute)

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Friday, July 14

For time: 400m run 5-10-15-20-15-10-5 DB muscle makers Weighted lunges 400m run

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Saturday, July 15

Strict Press 5×3 Death by slam balls

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