Monday 7/14

EMOM10
Front Squat x 5
*You must add #10/#5 every minute

3 Rounds
20 Unbroken KB Swings @ 70/55
15 Unbroken Wall Balls @ 20/14
10 Box Jump Overs @ 30/24
*If you break KB Swings or Wall Balls (includes holding the KB in a relaxed position and resting with the Wall Ball against the wall), you must start the whole round over.

Tuesday 7/15

Snatch Ladder
7:00 to Establish 1RM
*Males start at 95, Females start at 65.
**Scaled Males start at 45, Scaled Females start at 35.
***Can only increase by #10 per lift.

"Nancy"
5 Rounds
400M Run
15 Overhead Squats @ 95/65

Wednesday 7/16

"Cindy XXX"
20:00 Time Cap
10 Pullups
20 Push-ups
30 Air Squats
15 Pullups
30 Push-ups
45 Air Squats
20 Pullups
40 Push-ups
60 Air Squats
25 Pullups
50 Push-ups
75 Air Squats
30 Pullups
60 Push-ups
90 Air Squats

Thursday 7/17

30:00 Rolling Clock

00:00 – 02:00
AMRAP2
Power Cleans @ 205/145

02:01 – 04:59
Rest

05:00 – 08:00
AMRAP3
Burpees

08:01 – 11:59
Rest

12:00 – 16:00
AMRAP4
Deadlifts @ 205/145

16:01 – 20:59
Rest

21:00 – 26:00
AMRAP5
Overhead Pistols @ 45/35

26:01 – 31:59
Rest

32:00 – 38:00
AMRAP6
Row for Max Meters

Friday 7/18

20:00 Time Cap

Death by Stationary Front Rack Lunge @ 185/105
*Minute 1: Complete 1 Stationary Front Rack Lunge on each leg.
Minute 2: Complete 2 Stationary Front Rack Lunges on each leg…
**Continue until you cannot complete prescribed work in allotted time period.
***Weight must be cleaned.

15:00 Time Cap

Death by Thrusters @ 185/105
*Minute 1: Complete 1 Thruster
Minute 2: Complete 2 Thrusters…
**Continue until you cannot complete prescribed work in allotted time period.
***Weight must be cleaned.

Saturday 7/19
TBD