Monday July 10 - Saturday July 16, 2022

Monday July 11

Part A

12min EMOM                                                     
1- 2 x 2 pull rope climbs                           
2- 12 box Jumps 24/20

Part B

6-12-24-12-6                                      
Bench press 135/95                               
Pistols                                                   
Pull ups                                                                    
Russian KBS 2/ 1.5p   
                                                      
Tuesday July 12

Part A

Snatch                                                    
2 x 65%                                                           
2 x 75%                                                                
2 x 85%                                                                
1 x 90% x 3

Part B

E2MOM x 5                                                              
OHS hold- 15 sec into 8 OH squats @ 60% 
                                    
Part C

Teams of 2                              
20min AMRAP                                                        
one partner completes a full round and then switch                                     
200m run                                                     
12 thrusters 75/55

Wednesday July 13

Part A

rMU practice

Part B

6 x 2 Unbroken MU's- 60 sec rest or                                                         
6 x 2 strict ring pull ups + 20 sec false grip hold

Part C

AMRAP 18min                                          

50 DU's                                             
15 Box jump overs 24/20                                                  
10 TTB                                                              
5 Deadlifts 225/155            

Thursday July 14

Run 1000m                                                   
50 Air squats                                                 
Run 800m                                                    
40 Air squats                                               
Run 600m                                                      
30 Air squats                                                
Run 400m                                                       
20 Air squats                                                            
Run 200m                                                      
10 Air squats                                           
Rest 5min                                                        
5 rounds                                             
10 Burpees                                                       
10 GHD                                           
1min tall Plank 
                                                   
Friday July 15

Part A

E2MOM x 5                                                      
1 hang clean + 1 clean + 2 front squats @ 75% of clean

Part B

Hurricane                                                   
3 rounds                                                           
800m Run                                                         
21 Power cleans 155/105

Saturday July 16

10min AMRAP                                                                                                                  

200m run- 30sec rest                                                           
Rest 2min                                                       
10min AMRAP                                                             
1 rope climbs                                                   
10 pull ups                                                                   
2 lengths farmer carry- AHAP                                        
2min rest                                                            
10min AMRAP                                                         
Row 5 x 20/15 cal - rest 30sec                                              
2min rest                                              
10min AMRAP                                              
10 Back squat 135/95                             
20 OH Walking Lunge 45/25