Monday July 10 - Saturday July 15, 2023

Monday July 10

Part A

15min MU Practice    
                        
Part B

AMRAP- kipping MU's in 6min (rings or bar)                               
For those that do not have MU do 3min of pull ups and 3min of dips- as strict as possible

Part C

12min AMRAP                          
1 Thruster 135/95                
5 C2B                                                         
5 HSPU 2" deficit                                         
2 Thrusters                                         
5 C2B                                                    
5 HSPU                                                                       
3 Thrusters….

Tuesday July 11

Part A

Every 90 sec for 6 rounds                                
1 hang Clean + 1 clean start at 65-75% and build

Part B

10-20-30                                                                       
KB swings 1.75/ 1.25                                               
Deadlifts 185/135                                    
Box Jumps 24/20

Wednesday July 12

Part A

4 x 6 Bench Press 2,2,0,0-tempo

Part B

2 rounds                             
Run 200m                                     
20 push ups                                                 
1 round                                                                  
Run 800m                                                            
30 Ring Rows                                                                 
2 rounds                                                      
Run 200m                                                       
20 WB push press 20/14           

Thursday July13

50 WB lunges- 14/10                         
1min Wall sit                                                                                                                    
40 DB snatch 40/25                                            
1min Lateral hold 5/2.5lb                                                                                            
30 Pushups                                                   
1min dead hang                                                                                              
20 Goblet Kneel to
stand 40/25                                                               
1min ring support                                                             
10 HSPU                                                        
1min high plank                                  
Run 800m                                                                                                           
20 Dips                                                          
1min ring support                                                                                        
30 Burpee over ball                                 
1min dead hang                                                                     
40 Pull ups                                                     
1min lateral hold                                      
50 WBs 14/10                                         
1min wall sit                              
  
Friday July 14

Part A

3 x 3 snatch balance @ 60%

Part B

3 x 30sec OH squat hold

Part C

5 rounds                                                      
5/3 strict pull ups                                             
5 OH squats 135/95                                     
5/3 Strict HSPU                                       
5 Snatch                                                   
3 rope climbs

Saturday July 15

Part A

DU practice

Part B

5min EMOM -30 sec DU’s

Part C

3 rounds                                      
20 cal row                                                    
20 Renegade Rows 45/35                                      
20 SA snatches- 10 per side          
20 SA lunges- 10 per side                                     
20 SA push press -10 per side