Week of 7/22/19-7/28/19

Monday:
Back Squat – 8, 6, 4, 2 *building*
*rest 2 mins between sets*

+

7 Minute Clock:
-40/30 cal Echo Bike
+
In Remaining Time:
AMRAP
– 12 Back Squats (95/65)
– 12 Weighted Situps

Tuesday:
EMOM 21:
Min 1) 10-12 Push Press (135/95)
Min 2) 12-15 Chest to Bar Pullups
Min 3) 10/7 Cal Ski

Wednesday:
5 Rounds:
– 15 Burpees
– 20 Alternating DB Snatch (50/35)
– Run 2 Laps
– 10 Hang Squat Cleans (135/95)

Thursday:
AMRAP 5:
– Row 250/200m
– 15 Russian KBS (53/35)
– :40 HS Hold -or- 25′ Handstand Walk
*rest 60 seconds x 4 sets*

Friday:
EMOM 24:
Min 1) :40 Weighted Wall Sit
Min 2) 10-12 Pistols
Min 3) :40 Hollow Hold
Min 4) :40 Front Rack Carry

Saturday:
5 Rounds:
– 10 Overhead Squats (115/80)
– 15 Toes To Bar
– 10 Box Jumps (30/20″)

Sunday:
CLOSED

Enjoy Your Weekend!