June 29 – July 5, 2020

EMOM 8
6 Toes-to-bar
8 Push ups

Rest 5 min

Run 1 Mile

Rest 5 min

EMOM 8
8 Sit ups
10 Air Squats

Deadlift 3s

21-15-9
Deadlift, 225/155
Pull ups

Back Squat 20 reps at last week’s 15 rep weight.

Tabata
AKBS, 53/35
Burpees
KB Rows, 53/35

2 Rounds of:
800m Run
50 Lunges
40 Lying Leg Raises
30 Box Jumps
20 V-ups
10 Pistols

Press x5@8

AMRAP 18
Row 20/16 cals
10 Thrusters, 95/65
8 Burpees over the bar

Independence Day Slam!

7 Rounds of:
4 Clean and Jerks, 185/135
76 Double-unders

Row and Go

AMRAP 30
Row 500m
Farmer’s Carry to Stop sign and back.