Friday 7/12

A.
Weighted Push-Ups
5×8
Adding weight each set

B.
AMRAP 14
4 Tire Flips
8 Push Press (95/65)
30sec of Mountain Climbers
30sec Plank Hold
100m Run

Masters
A.
Same

B.
AMRAP 14
4 Tire Flips
8 Push Press (65/45)
30sec of Mountain Climbers
30sec Plank Hold
100m Run

Thursday 7/11

A.
Back Squat
4×5
70% of your 1RM

B.
4 RFT
400m Run
8 Thrusters (95/65)
8 Burpees

Masters
A.
Same

B.
4 RFT
400m Run
8 Thrusters (65/45)
8 Burpees

Wednesday 7/10

A.
OHS
5-4-4-3–2-2-1
Building to a Heavy Single

B.
AMRAP 8
3 Muscle Ups
12 Wallballs
35 Double Unders

Masters
A.
Same

B.
AMRAP 8
9 Pull Ups
12 Wallballs
35 Double Unders

Tuesday 7/9

A.
Skill Work: Handstands

B.
AMRAP 24
400m Run
15 Box Jumps
20 Push-ups
15 Wallball Ab-mat Situps
20 KB Swings (53/35)

Masters
A.
Same

B.
AMRAP 24
400m Run
15 Box Jumps
20 Push-ups
15 Wallball Ab-mat Situps
20 KB Swings (35/26)