July 6 – July 13, 2020

Power Clean x3@9

EMOM 10
8 Chin Ups
8 Front Squats

Rest 5 min.

EMOM 10
5 Power Cleans
10 Barbell Rows

6 Rounds of:

Run 400m
40 Mtn Climbers
20 Push Presses, 75/55
40 Flutter Kicks

Back Squat 20 Reps

3 Rounds for time:
Row 500m
25 AKBS, 53/35
16 KB Lunges, 53/35

“The Blender”

AMRAP 20
50 Double Unders
8 Toes-to-bar
10 Burpees

Fran

21-15-9
Thrusters, 95/65
Pull ups

EMOM 12
Banded Push ups x 10-20
Banded Face Pull x 10

For time:
Run 1 mile
21 Deadlifts, 225/155
21 Box Jumps, 24/20

Run 800m
15 Deadlifts, 225/155
15 Box Jumps, 24/20

Run 400m
9 Deadlifts, 225/155
9 Box Jumps, 24/20

Interval Row/Ski/Bike

10 Rounds of 1 on/1 off
Row, Bike Or Ski for Distance.
Men: 3,000m
Ladies: 2,500m
*adjusted distance for bike

For every 5m under the target distance, complete 1 burpee after all intervals are complete.