Tuesday, July 20, 2021


A. Take 12 min to complete 3-4 sets:

A1. DB bench press @ 20X1 x 15

A2. GHD hip extensions @ 30X1 x 10; add wt if feels good

A3. Dbl KB OH carry x 50m 53/h, 35/h

B. AMRAP 12 min

Run 200m

10 kettlebell swings 70,53

10 handstand push-ups

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Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR