Tuesday 7-31

Mobility: Hams/Quads/Lats

A: 3 Rounds

10 Strict Pull Up

10 Push Up

20 sec HS Hold

B: 10 min EMOM

ODD: 15 Pull Up

Even: 20 Push Up

C: 10 min EMOM

ODD: 15 HSPU

Even: 15 C2B

D: 100 AMSU or 50 GHD Sit Up

Standard

Monday 7-30

Mobility: Hips/Lats

A: 10 min EMOM

1 Power Clean + 1 Squat Clean

B: 3-3-3-3-3

3 Sec Pause Front Squat @ 65%

C: For Time (10 min cap)

10 Squat Clean 135/95

8 Squat Clean 185/125

6 Squat Clean 225/155

4 Squat Clean 245/165

2 Squat Clean 275/185

*After the last Clean, perform Max Burpees for remainder of 10 min…

Standard

Friday 7-27

In teams of two with one partner working at a time…

A: 10 min AMRAP

10 Cal Air Bike

10 Burpee

*Full round per partner

B: 10 min AMRAP

20 G2OH 95/65

20 Cal Row

C: 10 min AMRAP

30 Pull Up

30 DB Deadlift 70/50

30 Box Jump Over 24/20

Standard

Thursday 7-25

Mobility: Calves/Hams/Hips/Lats

A: 8 min AMRAP

30 DU

15 Air Squat

B: 3-3-3-3-3

Front Squat @ 75%

C: 16 min EMOM

1) 2 Burpee + 16 Russian KBS 70/53

2) 2 Burpee + 16 T2B

3) 2 Burpee + 32 DU

4) 2 Burpee + 16 S2OH 95/65

Standard