Thursday 8/1

A. Mobility work x 15 minutes

B. “Annie”
50-40-30-20-10
Double Unders
ABMSU

Masters
A. Same

B. “Annie”
100-80-60-40-20
Single Unders
ABMSU

Wednesday 7/31

A. Superset, 5 sets of 3 reps @ 85-90%
– Deadlift
– Strict press

B. 8 RFT:
3 power cleans (135/95)
3 front squats (135/95)
3 push jerks (135/95)
100m run

20 min cap

Masters:
A. Same

B. 8 RFT:
3 power cleans (95/65)
3 front squats (95/65)
3 push jerks (95/65)

20 min cap

Tuesday 7/30

A. Superset, 5 sets of 3 reps @ 85-90%
– Back squats
– Bench press

B. 5 RFT:
3 minute AMRAP:
1 MU
3 HSPU
5 pistols

Rest 3 minutes between rounds

Masters
A. Same

B. 5 RFT:
3 minute AMRAP:
2 C2B pull ups + 2 ring dips
3 box HSPU
5 pistols

Rest 3 minutes between rounds

Monday 7/29

A. Superset: 3 sets
– 10-12 GHDSU
– 10-12 GHD Back extensions
– 30” Weighted (plate) hollow rocks
– 10-12 Rower slides

B. Toes to bar skill and breakdown

C. For time:
60 DB Hang C+J (50/35)
50 T2B
40 Thrusters (45/35)
30 burpee box jump overs
20 squat cleans (45/35)

Masters
A & B. Same

C. For time:
60 DB Hang C+J (30/15)
50 T2B
40 Thrusters (25/15)
30 burpee box jump overs
20 squat cleans (25/15)