Programming 7/13 – 7/17

Monday
A.
Front Squat
4×3 Building to a Heavy Set
 
B.
4RFT
400m Run
12 Pull-ups
10 Thrusters (95/65)
8 Box Jumps

Tuesday
A.
Skill Work: Rope Climb

B.
EMOM 10
Odd: 45 Double Unders
Even: 2 Rope Climbs

Wednesday
A.
OHS
4-3-2-1-1-1-1

B.
AMRAP 4
8 OHS (95/65)
8 Burpees
Rest 1 minute
AMRAP 4
8 OHS(95/65)
8 Box Jumps

Thursday
A.
Squat Clean
5×4 Building Heavy

B.
AMRAP 20
100m Farmer’s Carry (53/35)
20 Walballs
20 KB Swings (53/35)
20 Cal Row

Friday
A.
Push Press
6×3 Building to a Heavy Set

B.
EMOM *Until you can no longer fit all the work into the minute
10 Front Squats w/ empty bar
8 KB Swings (53/35)
6 Burpees