Monday, August 5 - Saturday, August 10

Monday, August 5

Warm-up:  2:00 easy row or ski (1x) directly into 8-6-4-2 alt pistol squat to bench + strict press (start w/ empty barbell and build to 75% 1RM) + banded good morning + pvc pass through 

Strength: 

Every :90 x4 (12:00) -

1. :30-:60 alt pistol squat 

2. 5-7 strict press @ 75% 1RM or moderately heavy weight 

WOD: 

500-400-300-200-100

Row or ski meters 

*After each round - 20 KB swing (53/35 or 35/20) 

Accessory: 

3x 8-10 chest supported DB row (2 @ moderate weight) 

Tuesday, August 6

Warm-up:  2 rounds - :30 easy jump rope + 3 bear complex (empty barbell) + 10 alt Cossack squat + 8/side thoracic rotation from runners lunge + 6 push-up to pike 

Strength: 

12:00 EMOM - 

1. 1 bear complex (start light and build to moderate weight) 

2. :30-:45 plate crunch (no heavier than 25#)  https://youtu.be/pfD2qH-ecAU?si=12mZCR4kVXmJRSMg

3. Rest 

*Bear complex = power clean + front squat + push press + back squat + push press 

WOD: 

4 rounds for time (2:00 rest between rounds) -

9 thruster (95/65 or 65/45 or 45/35) 

35 double under or 50 singles 

9 thruster (95/65 or 65/45 or 45/35) 

35 double under or 50 singles 

Accessory: 

3x 6-8 banded ITW (:60 rest between sets)  https://youtu.be/69sfvYgWK2Y?si=XZrUwtlY4dnSnu5W

Wednesday, August 7

Warm-up:  2:00 easy bike (1x) directly into 3 rounds - 12 alt toe touch from plank + 10 tempo ring row + 8 alt walking lunge (no weight) + 6 alt renegade row (2 @ light weight) + 6 hanging scap pulls + 4 inch worm w/ push-up 

WOD: 

Every 5:00 x5 @ steady pace (25:00) -

6 strict pull-up 

12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

18/15 cal bike (scale to 12/9) 

24 alt lunge (no weight) 

Accessory: 

200-400 Farmer’s carry (2 @ same weight as above if possible)

Thursday, August 8

Warm-up: 2 rounds - 10 banded pull-apart + 8 DB bench press (light) + 6 DB deadlift (light) + 8/side 1-arm banded snow angel + 10 alt scorpion stretch + :30 high knees 

Strength: 

In 12:00, superset the following x3 (:90 rest between sets) -

1. 21 bicep curl series (7 bottom to mid + 7 mid to top + 7 full) 

2. 15-21 barbell crunch https://youtu.be/PhYVuUaYoTg?si=6UXtitWlJXJwCSVI

3. 15-21 barbell bent over row, :01 pause @ top 

*Use empty barbell (or light/moderate DB’s) for all 3 movements 

WOD: 

2 rounds for time - 

200 meter run 

40 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

200 meter run 

40 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

200 meter run

40 sit-ups (GHD or weighted if possible) 

Accessory: 

3x 10-15/side banded oblique rotation https://youtu.be/kzohPKhTEqk?si=UTQq-AjyH4HhGUHp

Friday, August 9

Warm-up:  5-4-3 single leg v-up/side + burpee broad jump + 1 ¼ back squat (start w/ empty barbell) + thoracic rotation/side from low squat + hamstring scoop/side 

Strength: 

Every :90 x5 (15:00) -

1. 6 1 ¼ squat (start light and build to moderate weight) https://youtu.be/ukhJDU44pyQ?si=13I2t_J3_lAoEPMU

2. :30-:45 DB plank pull through @ moderate weight https://youtu.be/Zko5x2SoQmo?si=Vw3syzphvdzoXt3-

WOD: 

:90 work / 1:00 rest x6 (15:00) for total burpees -

21-18-15-12-9-6 

Toes-to-bar, knees-to-elbow, or v-up

Max line facing burpees (scale to up downs) https://youtu.be/79YqrxNjntI?si=5F679VS2K5yrUa5H

*Scaling toes-to-bar option = 18-15-12-9-6-3 

Accessory: 

Tabata banded row from plank (4 rounds/side) 

https://youtube.com/shorts/b24R1ok2ws4?si=PN0KqEE14CNYRUTq

Saturday, August 10

Warm-up:  2 rounds - 5 muscle snatch + 5 overhead squat (empty barbell) + :20 handstand hold + 10 banded forward raise + :30 easy jump rope + 10/side quadruped thread the needle w/ thoracic rotation 

WOD: 

30:00 EMOM - 

1. 5 hang power snatch + 5 overhead squat (95/65 or 65/45 or 45/35) 

2. Max unbroken handstand push-up, or and push-up variation 

3. Rest 

4. 50 double under or 100 singles 

5. Max unbroken distance HS walk, alt weight shift from HS on wall, or :45-:60 alt shoulder tap from plank

6. Rest 

*For HSPU and HS walks, rest after you complete 1 unbroken set 

Accessory: 

3x10 hamstring curls @ moderate weight

Monday, July 29 - Saturday, August 3

Monday, July 29 

Warm-up:  5-4-3 front squat (start w/ empty barbel) + thoracic rotation from runners lunge/side + push-up to pike + scorpion stretch/side + :30 high knees 

Strength: 

Every :90 x8 (12:00) -

Front squat 

5 @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively

WOD: 

800 meter run 

50 push-up (scale to 40) 

600 meter run 

40 push-up (scale to 30) 

400 meter run 

30 push-up (scale to 20) 

200 meter run 

20 push-up (scale to 10)

Accessory: 

3x10/side side lying banded open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=otTV_4pUeqvsB7qr

Tuesday, July 30 

Warm-up:  8-6-4 power clean + alt front rack reverse lunge (start w/ empty barbell and slowly build) + alt Cossack squat + banded good morning + :30 easy jump rope 

Strength: 

12:00 EMOM - 

1. 1 power clean + 2 hang power clean + 4 alt front rack reverse lunge (start moderate and build slightly heavier than WOD weight if possible) 

2. :30-:45 v-ups, weighted if possible 

3. Rest 

WOD: 

Every 4:00 x4 (16:00) -

30 double under or 50 singles 

15 hang power clean (135/95 or 105/75 or 75/45) 

30 double under or 50 singles 

Accessory: 

3x 10-12 alternating DB bicep curl @ challenging weight (:60 rest between sets) 

Wednesday, July 31

Warm-up: 2:00 easy row or ski directly into 2 rounds - 10 tempo ring row + 8 alt box step-up + 6 deadlift (start w/ empty barbell) + 8 bootstrapper + 10 plate hops 

WOD: 

36:00 EMOM - 

1. 15/12 cal row, bike, or ski (scale to 12/9) 

2. 15 reps movement x

3. Rest 

Movement x = 

From 0:00-12:00 - 15 pull-up or challenging ring row 

From 12:00-24:00 - 15 box jump or alt step-up (24/20 in) 

From 24:00-36:00 - 15 deadlift (135/95 or 115/75 or 95/65) 

*Scaling option = 9-12 reps

Accessory: 

Tabata hollow hold 

Thursday, August 1 

Warm-up: 5-4-3 back squat (start w/ empty barbell) + thoracic rotation from squat/side + reverse Samson/side + banded snow angel/side + :30 supine toes-to-rig 

Strength: 

In 16:00, build to a challenging set if possible (rest at least :90 between sets) - 

5 back squat (starting @ 50% 1RM)

WOD: 

For time - 

5-10-15-20-15-10-5

Wall ball (20/14 or 14/10) 

Toes-to-bar, knees-to-elbow, or leg raises from incline bench 

https://youtu.be/V6pGX69u13w?si=8LceGfCwOKrnotCl

Accessory: 

Accumulate 2:00-3:00 Copenhagen plank https://youtube.com/shorts/Rwap0_j5i5A?si=viEJ2K72jaDuosk8

Friday, August 2 

Warm-up: 2 rounds - :30 shoulder tap from plank + 10 banded bent-over row+ 10 banded pull-apart + 20-ft walking lunge + 5 inch worm w/ push-up + 10 pvc pass through 

Strength: 

In 12:00, superset x3 (:90 rest between supersets) -

1. :45-:60 DB/KB goblet march https://youtube.com/shorts/4aq6OBuEwzM?si=_Lnog1jt_vKERN_3

2. 8-10 alt DB/KB plank pull through, feet elevated https://youtube.com/shorts/OQYaNK7qltg?si=BQQSX8QWGmmLdj9L

3. 8-10 DB/KB bent over row from bench, :01 pause in top position 

*Suggested weight - no heavier than 53/35 for all movements, including WOD 

WOD: 

For total sit-ups -

4:00 AMRAP - 

42 alt DB/KB goblet lunge

Max sit-ups in remaining time 

-2:00 rest-

3:00 AMRAP (starting @ 6:00) -

30 alt DB/KB goblet lunge

Max sit-ups in remaining time 

-2:00 rest-

2:00 AMRAP (starting @ 11:00) -

18 alt DB/KB goblet lunge 

Max sit-ups in remaining time 

Accessory: 

3x 6-10 dips from rings, dip handles, or bench (:60 rest between sets) 

Saturday, August 3 

Warm-up:  2 rounds - 12 alt hamstring scoops + 10 banded lat pull-down + 8 bench press (start w/ empty barbell) + :30 banded glute bridge + :30 banded side step + :30 top of ring row hold 

Strength: 

Every :90 x4 (12:00) -

1. 3-5 bench press, warming up to WOD weight 

2. 8-10/side foot elevated single leg glute bridge, weighted if possible https://youtu.be/jd4DsHEn6sc?si=0LsiGukkom7VUpxu

*Note - be mindful of bar work space when setting up for bench press 

WOD: 

For quality reps @ steady pace - 

10-8-6-4-2 

Bench press @ no heavier than 185/125

After every round perform - 

10-ft handstand walk

3-5 bar muscle-up, jumping bar muscle-up, or challenging pull variation 

10-ft handstand walk 

*HS walk alternates = weight shift from HS or pike or :30 alt shoulder tap from plank 

Accessory: 

Accumulate 1:00/side QL stretch on rig + 1:00/side figure-4 stretch w/ rotation  

https://youtube.com/shorts/vUcRqM_MQFE?si=GQRDkyMSomCXL21c

https://youtu.be/rWf8VeWFRdw?si=GrrDhWsLPxivMrGH

Monday, July 22 - Saturday, July 27

Monday, July 22

Warm-up:  2:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt box step-up + 5/side 1-arm DB snatch (light) + 5 high bar dips or 10 dips from bench + 5 DB bench press (2 @ light weight) + 10 pvc pass through 

WOD: 

E2MOM x3 (36:00) -

1. 30/20 cal row or ski (scale to 20/10) 

2. 5 box jump (30/24 or 24/20) + 10 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

3. 30/20 cal bike (scale to 20/10) 

4. 10 alt 1-arm DB Devil press @ 50/35 o4 40/25 or 30/15 

5. 20 sit-up 

6. 5 bar muscle-up or 10 pull-up or ring row 

Accessory: 

3x 10-12/side cable Pallof rotation @ moderately challenging weight 

https://youtube.com/shorts/9r84rl0IxCI?si=6nokPw_iYkaKo_qT

Tuesday, July 23

Warm-up: 6-4-2 muscle clean + front squat + strict press (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + alt reverse Samson + :30 easy jump rope + :30 Farmer hold (light) https://youtu.be/Xt7ocQZ0VrA?si=QTo99ZrZO1ZL_gSL

Strength: 

Every :90 x4 (12:00) -

1. 3 hang power clean + 4 front squat + 2 push jerk (build to a challenging complex if possible; reps should be unbroken) 

2. 100-ft Farmers carry (2 @ 70/53 or 53/35 or 35/20) 

WOD: 

For time - 

75 double under or 150 singles 

25 hang power clean (155/105 or 105/75 or 75/45) 

50 toes-to-bar, knees-to-elbow, or supine toes-to-rig 

25 hang power clean (155/105 or 105/75 or 75/45) 

75 double under or 150 singles 

Accessory: 

3x 8-10 barbell hip thrust, :03 pause @ top (same weight as power cleans) 

Wednesday, July 24

Warm-up:  8-6-4 wall ball thruster + banded good morning + alt Cossack squat + banded single leg RDl/side + :30 alt shoulder tap from handstand, pike, or plank 

Strength: 

In 14:00, superset the following x4 (:90 rest between supersets) -

1. 6-8/side single leg KB RDL (53/35 or 35/20 or 20/10) 

2. 30-ft HS walk, :30 weight shift from pike or HS on wall, or :30-:60 challenging plank 

WOD: 

AMREPS in 16:00 (for total wall balls) - 

400 meter run 

40 alt goblet lunge (53/35 or 35/20 or 20/10) 

400 meter run 

40 KB swing (53/35 or 35/20) 

400 meter run 

Max wall ball reps in remaining time (20/14 or 14/10)  

Accessory: 

3x 8-12 dips from rings, dips handles, or bench 

Thursday, July 25

Warm-up: 2 rounds - 12 banded pull-apart + 10 DB strict press (light) + 8/side thoracic rotation from runners lunge + 6 back squat (start w/ empty barbell) + 4 inch worm w/ push-up + :30 lateral line hops 

WOD: 

On a running clock @ steady pace - 

Starting @ 0:00 -  

1-2-3-4-5-6-7-8-9-10

Pull-up or challenging ring row 

Back squat (135/95 or 95/65 or 65/45) 

On the 12:00 - 

21-15-9 

Handstand push-up or any push-up variation 

Deadlift (135/95 or 95/65 or 65/45)

On the 24:00 - 

3 rounds - 

10 burpees over DB 

10 DB push press (2 @ 50/35 or 40/25 or 30/15) 

Accessory: 

Accumulate 50-100 alternating plank hip dips (rest as needed) 

https://youtu.be/DnVU4qqPmgQ?si=0I93ClpcJp--aknS

Friday, July 26

Warm-up: 2:00 easy row, bike, or ski (1x) directly into 5-4-3 bench press (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + 1-arm banded snow angel/side + :20 chest opener stretch on rings or trx 

Strength: 

E2MOM x6 (12:00) -

Bench press 

12-10-8-6-4-2 (@ 60, 65, 70, 75, 80, 85% 1RM respectively) 

Partner WOD: 

E2MOM until 200 calories (you go, I go) - 

5 wall walk (scale to 3) 

Max row, bike, or ski cals 

*Partners switch every 2:00

Accessory: 

Tabata alternating KB gorilla row (2 @ 53/35 or 35/20) 

Saturday, July 27 

Warm-up:  2 rounds - 10 alt DB renegade row + 8 DB power clean (2 @ light weight) + 6 kip swings + 8 bootstrapper + 10 supine toes-to-rig + :30 easy jump rope 

Strength: 

12:00 EMOM - 

1. 8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

2. Max unbroken kipping toes-to-bar or knees-to-elbow, or v-ups 

3. Rest 

WOD: 

For time - 

100 DB power clean (2 @ 50/35 or 40/25 or 30/15) 

*Every time you break - 30 double under (50 singles)

Accessory: 

Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side figure-4 stretch 

Monday, July 15 - Saturday, July 20

Monday, July 15

Warm-up: 2:00 easy row or ski (1x), directly into 2 rounds - 10 banded good morning + 8 alt scorpion stretch + 6 strict press (empty barbell) + 4 inch worm w/ push-up 

Strength: 

In 12:00, every :90 x8 (start moderate and build as able) -

1 jerk, push or split (athlete’s choice) 

WOD: 

For time -

18-16-14-12-10

Handstand push-up or push-up variation 

Row calories 

DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Accessory: 

3x10/side DB woodchopper @ moderate weight 

https://youtu.be/bxSY805t8CQ?si=UVBJfMd1TyOIrInz

Tuesday, July 16

Warm-up:  5-4-3 back squat (start w/ empty barbell) + thoracic reach from low squat/side + reverse Samson/side + :30/side elevated pigeon stretch on bench 

Strength: 

In 20:00, complete the following for load (:90 rest between sets) -

10-10-7-7-4-4-1-1

Back squat (start light and build as able) 

WOD: 

3 rounds for time -

400 meter run

15 front squat (95/65 or 65/45 or 45/35) 

Accessory: 

Accumulate 1:00-2:00/side Copenhagen plank  (rest as needed) 

Wednesday, July 17

Warm-up: 2 rounds - :30 easy jump rope + 10 alt Cossack squat + 8 muscle clean + 6 alt front rack reverse lunge (empty barbell) + 8 alt groiner + 10 supine toes-to-rig 

Strength: 

16:00 EMOM - 

1. 2 power clean + 6 alt front rack reverse lunge (start light and build if possible) 

2. :30-:45 barbell ab rollout or plank on barbell 

3. :30-:45 strict toes-to-bar or strict knees-to-elbow  https://youtu.be/xX9Hzi7Onnw?si=2XV4_pxCfAlICQCz https://youtu.be/_DUlB4YpZRw?si=8ygfHCD9lIPX-owt

4. Rest 

WOD: 

10:00 AMRAP -

20 double under or 40 singles 

2 hang power clean (135/95 or 95/65 or 65/45) 

20 double under or 40 singles 

4 hang power clean 

20 double under or 40 singles 

6 hang power clean 

*Continue to add 2 power clean reps until time is up 

Accessory: 

Tabata DB gun hold (2 @ moderately challenging weight) 

https://youtu.be/73eiD1gDvDc?si=Pgl19jsrl5h38w6R

Thursday, July 18 

Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 alt box step-up + 8 tempo ring row + :10 chin over bar hold + 5 burpee broad jump + 10 pvc pass through + 5 kip swing or kipping hips to bar

WOD: 

30:00 EMOM for total reps - 

1. :45 max burpees or up downs

2. :45 max box jump over or step-over (24/20 in) 

3. :45 max bar muscle-up, pull-up, or challenging pull variation 

4. :45 max bike cals 

5. Rest 

Accessory: 

Accumulate 30-45 GHD hip extensions 

Friday, July 19

Warm-up: 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 10 alt pistol squat to bench + :30 warm up for gymnastics skill of choice 

Strength: 

Every :90 x4 (12:00) -

1. :30-:60 work on gymnastics skill of choice 

2. 10-15 barbell OH squat or plate OH squat @ light weight

WOD: 

In a 20:00, complete 2 rounds @ steady pace (3:00 rest between rounds) -

50 sit-up (weighted or GHD if possible) 

-Directly into-

10-8-6-4-2 

Pistol squat, alternating 

Power snatch (see weight suggestions below) 

10 @ 85/55 or 65/45 or 45/35

8 @ 95/65 or 85/55 or 65/45 

6 @ 115/75 or 95/65 or 85/55

4 @ 125/85 or 115/75 or or 95/65 

2 @ 135/95 or 125/85 or 115/75 

Accessory: 

3x 8-10 scap Y raises on rings 

https://youtu.be/26DFGWeGrTg?si=vE7aTfiU_1rmxmxb

Saturday, July 20 

WOD: 

Upper Body Pressing Movement: Overhead Press or Bench Press

You have 14 min to warm up to your opening weight.

You have 6 Min to hit your heaviest single of the day in 3 attempts

Lower Body Pulling Movement: Deadlift

You have 14 min to warm up to your opening weight.

You have 6 Min to hit your heaviest single of the day with 3 attempts

5 Min Transition

Take 65% of your daily heavy on each lift and load the bar accordingly

10-9-8-7-6-5-4-3-2-1

Push & Pull for time

Accessory: 

Eat Food

Monday, July 8 - Saturday, July 13

Monday, July 8 

Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 banded good morning + 8 tempo ring row + 6 push-up to pike + 4/side thread the needle w/ thoracic rotation 

Strength: 

12:00 EMOM -

1. 8-10 KB push-up (54/35 or 35/25) 

2. Max unbroken kipping pull-up or pull variation  (1x then rest) 

3. Rest 

WOD: 

For time - 

30 cal bike

60 KB swing (54/35 or 35/20) 

30 cal bike 

Accessory: 

3x8-10/side KB bent over row (same weight as above, :60 between sets) 

Tuesday, July 9

Warm-up:  8-6-4 banded single leg RDL/side + 1-arm KB floor press from hollow/side (light) + banded pull-apart + alt toe touch from plank + :30 easy jump rope

Strength: 

In 14:00, superset the following x4 (:90 rest between supersets) - 

1. 1 single leg KB RDL + 6 bent-over row/side @ moderate weight

2. 8-10/side 1-arm KB floor press from hollow body position @ moderate weight

   https://youtu.be/-BooPE7pjwI?si=PDRxGv7aBppGSjUM

WOD: 

E2MOM x8 (16:00) -

2 wall walk (or variation) 

30 double under or 60 singles 

*Wall walk variations = 1.) box wall walk or 2.) walk out from rower seat (see videos below)

https://youtu.be/wx2Nqpn0C5A?feature=shared

https://youtube.com/shorts/_H0Aw9F5IlI?si=mDk2gbS36MDB2LZl

Accessory: 

3x 8-10/side single arm DB preacher curl (2 @ moderate weight) 

https://youtu.be/enH6glsf-u4?si=DwOuQ3gcU5qYINSr

Wednesday, July 10

Warm-up: 2:00 easy row or ski (1x), directly into 3 rounds - 5 muscle clean (start light and build) + 10 alt reverse Samson + 5 inch worm w/ push-up + 10 alt Cossack squat 

Strength: 

Every :90 x8 (12:00) -

5-4-3-2-1-1-1-1

Power clean (start @ moderate weight and build if possible) 

WOD: 

For total calories -

:90 work / :30 rest x9 (20:00) -

Max cal row or ski 

*Rest for 2:30 after rounds 3 and 6 

Accessory: 

3x 10-12 DB hip thrust from bench, :03 pause @ top (challenging weight) 

https://youtu.be/Zp3mZV6Plyg?si=GfX9lJCCnxRI4Tgo

Thursday, July 11

Warm-up: 3 rounds - 5 snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 5 wall ball thruster + 10 alt single leg v-up 

Strength: 

In 12:00, complete the following (start light and build slowly as form allows, resting :90 between sets) -

10-8-6-4-2 

Barbell or plate overhead squat or plate extended squat

https://youtu.be/pn8mqlG0nkE?si=ucok_fvMJgQM-gJo

https://youtu.be/Vn6MVIaG598?si=wtOXgVNq2GTwSQCo

https://youtu.be/3tOBe4mvo6c?si=KQQLWNtuYRIglu4h

WOD: 

9:00 EMOM - 

1. 6-8 power snatch (115/75 or 85/65 or 55/35) 

2. 9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig 

3. 10-15 wall ball (20/14 or 14/10) 

At 9:00 on the clock, 3 rounds for time -

6-8 power snatch (same weight as above)

9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig 

10-15 wall ball (same weight as above) 

Accessory: 

Accumulate 1:00/side banded trap stretch https://youtube.com/shorts/hAArK1hB9vQ?si=fQnSD132enjyPDpG

Friday, July 12

Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 8 alt scorpion stretch + :30/side figure-4 stretch + 10 alt hamstring scoops https://youtube.com/shorts/IVrUMcBye3E?feature=shared

Strength: 

Every 2:30 x4 (10:00) -

30 alt bicycle crunch + 20 alt mountain climber + 10/side lateral v-up

WOD: 

Every 4:00 x5 (20:00) -

200 meter run 

X alt goblet lunge (50/35 or 40/25 or 30/15)

X sit-up 

———

Set 1 - x = 12

Set 2 - x = 14

Set 3 - x = 16

Set 4 - x = 18

Set 5 - x = 20

*Time cap for each round = 3:00 

Accessory: 

Accumulate 50-75 banded glute bridge, :03 pause @ top 

Saturday, July 13 

Warm-up: 8-6-4 DB hang power clean (light) + back squat (start w/ empty barbell) + alt quad stretch + tempo ring row + push-up to pike + :30 plate hops 

WOD: 

4 rounds for time (2:00 rest between rounds) -

13 DB power clean (2 @ 50/35 or 40/25 or 30/15) 

11 back squat (135/95 or 95/65 or 65/45) 

9 shuttle runs 

7 burpee box jump-over or step-over (24/20 in) 

5 bar muscle-up or challenging pull variation

*1 shuttle run rep = 25-ft down + 25-ft back; coach to set up cones outside 

Accessory: 

5:00-10:00 handstand skill work OR Tabata DB plank pull through https://youtu.be/Zko5x2SoQmo?si=LKU-LcQz7OY9q-V8