Thursday 7/18

A.
Skill Work: Double Unders

B.
FOR TIME
800m run
Then
EMOM 18
8 Ring Dips
8 Dead lifts (185/135)
8 Bar Facing Burpees
Then
800m run

Masters
A.
Same

B.
FOR TIME
600m run
Then
EMOM 18
8 Ring Dips
8 Dead Lifts (115/65)
8 Bar Facing Burpees
Then
600m run

Wednesday 7/17

A.
Clean
Find your 1RM in 15 min

B.
FOR TIME
10 OHS (155/105)
20 Burpees
30 Pistols
200m Farmer’s Carry (with 2- 45lb plates)
100m Sprint
100m Run

Masters
A.
Same

B.
FOR TIME
10 OHS (105/55)
20 Burpees
30 Pistols
200m Farmer’s Carry(with 2-25lbs plates)
100m Sprint
100m Run

Tuesday 7/16

A.
Thrusters
6×5
70% of your 1RM

B.
AMRAP 7
7 Power Snatches (95/65)
12 Back Squats (95/65)

Masters
A.
Same

B.
AMRAP 7
7 Power Snatches (65/45)
12 Back Squats (65/45)

Monday 7/15

A.
Strict Press
4×3
Building to a Heavy Set

B.
5RFT
20 meter HS Walk
7 Tire Jump Throughs
6 Clean and Jerks (115/75)
8 SDHP (115/75)

Masters
A.
Same

B.
5RFT
30 sec HS wall hold
7 Tire Jump Throughs
6 Clean and Jerks (95/65)
8 SDHP (95/65)