Tues 7/1

 A. 1 power clean+ 2 hang power cleans, build to a max of the complex in 12:00

+

EMOM for 8:00

evens- 1 muscle up or 7 ring dips

odds- 40 double unders or :35 double under practice

+

3 sets:

Against a 2:00 running clock, complete as many rounds as possible of 

6 burpees

6 ground to overhead (85/125)

2:00 rest between sets, pick up where you leave off after each set

Mon 6/30

A. Squat Snatch, build to a heavy single in 12:00

B1. Bench Press, 4x3

B2. Pendlay Row, 4x5

+

AMRAP in 10:00

300 meter row

12 DB thrusters

15 pull ups

Thurs 6/26

A. Hang power snatch, build to a 3RM in 12:00

B. In 10:00, build to a tough 1 rep back squat and complete 120 double unders

+

4 rounds for time:

10 burpees

15 KB swings

200 meter run with a wall ball

Wed 6/25

A1. Shoulder Press, 8-6-4-2-1

A2. CTB pull ups, 5x7

+

For time:

21-15-9

power cleans (85/125)

TTB

+

:60 row sprint @100%

Tues 6/24

A. 1 1/4 Front squat, 4x4

B1. HSPU, 3x5-7 reps, if you can't do HSPU work on handstand hold or handstand negatives

B2. Muscle ups, 3x1-2 reps or dips 8-10 reps

+

AMRAP in 12:00

10 OHS (65/95)

12 box jumps

400 meter run