Monday July 17 - Saturday July 22, 2023

Monday July 17

Part A

6 x 3 Strict press

Part B

1 set of as many reps as possible of unbroken Sh2Oh@ 70% of 
todays triple

Part C

15-12-9                                           
Back Squats 185/115                                  
Pull Ups                                 
Rest 2min                                
12-9-6                                                         
Front squats 135/95              
HSPU                                            
Rest 2 min                                        
9-6-3                                                               
OH Squats 105/75                                                 
Strict TTB

Tuesday July18

Part A

Complete as many reps in 1min as possible- rest 2min between rounds                                        
Squat Snatch Increase load each round- start at 50%  
                     
Part B

5min EMOM
5 burpees + 2 Power snatches @ 70% of
above max weight- no pausing after your burpees

Part C

"The Ghost"                                  
6 rounds                                              
1min of each                              
Row                                                  
Burpees                                        
DU's                                                
Rest 

Wednesday July 19

Part A

20min Gymnastics Skills-
Handstand- free hold/ walking super set with 6 x 3 strict
false grip ring pullups or 6 false grip ring rows  
   
Part B

Granite games WOD     
17min AMRAP                                        
50 Cal row                                                     
50 WBS 20/14                                   
50 SH2OH 115/85                                   
50 Box Jumps

Thursday July 20

Partner - one person does the shuttle run and lunges while
the other does push ups or Ring rows-etc

2 rounds each                                                                        
10 x 25ft shuttle runs                                                
50ft SA OH Walking lunge one length for each arm 40/25                                          
Partner- Push ups                                  
Rest 2min                                                       
2 rounds each                                                                        
10 shuttle runs                                                 
50ft SA OH Walking lunge- one length for each arm                                          
Partner- Ring rows Heels on directly under rig- straight legs                              
Rest 2min                                                       
2 rounds each                                                                        
10 shuttle runs                                                
50ft SA OH Walking lunge-one length for each arm                                          
Partner- KBS 1.5/1p     
                             
Friday July 21

Part A

6 x 3 front squat 1,2, x,1

Part B

Speed squats- 50% of todays max load                                               
3 x 15 front squats- 1min rest between sets (try to maintain speed through all 3 unbroken sets)

Part C

Buy in -3min of DU's                              
Time starts at 3min                                                                  
20 Thrusters 115/75                                                    
40 TTB                                                                     
20 power cleans                                                                     
40 GHD   
2 scores- # of DU’s and total time

Saturday July 22

Part A

15min Squat therapy

Part B

4 rounds                                          
12 Pull ups                                                        
12 FR Lunges 135/95                                  
12 HSPU                                            
24 cal row