Tuesday 7/3

A.
Muscle Ups / Double Unders
Spend 10-15 minutes working on this skill

B.
AMRAP 16
15 Ab-mat Sit-ups
10 HSPU
5 Muscle Ups
3 Tire Flips

Masters
A.
Same

B.
AMRAP 16
15 Ab-mat Sit-ups
10 Seated L-Press (30/15)
5 Pull-ups
3 Tire Flips

Monday 7/2

A.
OHS
Find your 1RM in 15 min

B.
4RFT
400m Run
5 Thrusters (135/95)
3 Back Squats (135/95)
15 KB Swings (53/35)

Masters
A.
Same

B.
4RFT
400m Run
5 Thrusters (95/65)
3 Back Squats (95/65)
15 KB Swings (35/26)