Week of 7/8/19-7/14/19

Monday:
Front Squat – Work up to 1 RM in 20 minutes

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For Time:
– 30 DB Thrusters (50/35)
– 400m Run
– 30 DB Thrusters (50/35)

Tuesday:
In Teams of 2
0:00-10:00
100/70 cal Ski/Bike
10:00-20:00
50 Devil’s Press (50/35)
20:00-30:00
400m Farmer’s Carry (together)

Wednesday:
EMOM 21:
Min 1) Row 15/12 Cals
Min 2) Wall Ball Shots x 15-20 (20/14) (10’/9′)
Min 3) Toes to Bar x 8-10 reps

Thursday:
4 Sets:
– Strict Press x 2 reps
*rest 60 seconds*
– Chin-Ups x 8-10 reps
*rest 90 seconds*

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AMRAP 12:
– 15 Pullups
– 20 Alt DB Snatch (50/35)
– 50 Double Unders

Friday:
Back Squat – Work up to 1 RM in 20 minutes

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AMRAP 8:
– 20 Russian KBS (70/53)
– 15 Pushups

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Core Cashout

Saturday:
5 Rounds:
– 2 Lap Run
– 10 Clean & Jerks (115/75)
– 10 Burpees Over The Bar

Sunday:
CLOSED

Enjoy your Weekend!