July 22 – July 29, 2019

1A. Snatch 1 RM

3 Rounds for time of:

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

Rest 3 minutes between rounds.

1A. Front Squat up to a 6RM.

1B. Twist Deadlift 4×10

3 Rounds of:
AMRAP 4

Run 400m

Max Burpees

Rest 2 minutes between rounds.

1A. Push Press up to a 4RM.

1B. Frog Pumps 4×10

AMRAP 14

4 Ring Muscle Ups

8 Toes-to-bar

12 Pistols

1A. Power Clean + Hang Squat Clean + Jerk

1B. Banded Windmills 4×20 per side.

For Time:

Run 200m

10 Box Jumps 24/20

10 AKBS 53/35

Run 400m

20 Box Jumps

20 AKBS

Run 800m

30 Box Jumps

30 AKBS

Run 400m

20 Box Jumps

20 AKBS

Run 200m

10 Box Jumps

10 AKBS

1A. Deadlift x8@8 (2 Reps in reserve)

1B. DB Z-Press 4×10

For Time:

5-4-3-2-1 Rope climbs

10-20-30-40-50 Front Squats 95/65

3 Rounds for time with a Partner of:

Row 1k

300 Double Unders

Run 800m.

Split Row and Double unders. Run 800m together.

AMRAP 20 with a partner:
Double Front Rack KB Carry 100 ft 53/35

8 DFR KB Squat

12 DFR KB Alt. Push Press

Partners complete 1 full round at a time before alternating.