Thursday - 300720
Strength: 4 Sets: 4 Bent-Over Rows 4 Weighted Dips (rings/bars) 2:00 Rest Metcon: 4 Rounds for time: 7 Power Snatches (#60/40) 21 Situps Run 400m
Wednesday - 290720
Strength: E3MOM for 5 Sets (15min): 3 Power Cleans (heavy) 30sec Handstand Hold Metcon: AMRAP in 12min of: 8 Burpees 12 Push-Press (#43/30) 8 Box Jumps 12 Front Squats (#43/30)
Tuesday - 280720
Strength: Tempo Front Squat @50X2 5-3-3-3-2-2 Metcon: 2 Rounds for time: 30 DB Hang Clean and Jerks (#22.5/15, x1) 50 Wallballs (#10/6) 100 Double Unders Endurance: -Snatch balance+OHS (60%-70%) 1+3×8 -Snatch swing high pull+power snatch 3+1×8 -Hang snatch under the
Monday - 270720
Strength: Weighted Pullups 15min to build RM3 Metcon: For time: 12 Bear Complex (#60/40) 40 Box Jumps 40 Pushups 40 V-Ups 12 Bear Complex *Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press Endurance: 8 Rounds for time: 16 DB Snatches (#15/10) 16 Pushups 16
Sunday - 260720
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Hang Power Cleans (#50/35) 15 HSPU
Saturday - 250720
Metcon: E4MOM for 40min: 6 Devil Presses (#15/10, x1) 20 Lateral Hops over DB 10 Dumbbell Squats 20 Lateral Hops over DB 6 Devil Presses
Friday - 240720
Metcon: For time: Run 1000m 100 Air Squats 100 Pushups 100 Situps 100 KB Swings (#16/12) Run 1000m *Split reps as you like
Thursday - 230720
Metcon: AMRAP in 35min: Run 400m 20 Pushups 20/20 KB Bent-Over Rows (#16/12, x1) 20 Back extensions 10/10 Weighted Step-ups (#16/12)
Wednesday - 220720
Metcon: For time: 50-40-30-20-10 DB Hang Clusters (#15/10, x1) Burpees over DB
Tuesday - 210720
Metcon: AMRAP in 16min: 5 Pike Pushups 10 Jump Squats 20 Mountain Climbers Rest 4min and then: AMRAP in 16min: 5/5 DB Press (#15/10, x1) 10 Hollow Rocks 20 Jumping Lunges
Monday - 200720
Metcon: For time: Run 400m w/Plate (#20/10) 80 Pushups 65 Plate G2OH (#20/10) 50 Burpees on plate 65 V-Ups 80 Plate Overhead Lunges Run 400m w/Plate
Sunday - 190720
Metcon: 10 Rounds for time: 10 DB Thrusters (#15/10, x1) 20 Double Unders 10 Burpees 20 Double Unders 10 DB Snatches (#15/10, x1)
Friday - 170720
Strength: Weighted Pullups 6-4-4-4-2 15 V-Ups after each set *rest 2:00 Metcon: For time: 30 Clean and Jerks (#43/30) Run 1000m 30 Burpee Box Jump Overs
Thursday - 160720
Strength: Power Snatch E2MOM: 3-3-3-2-2-1-1 Metcon: 3 Rounds for time: Run 400m 33 Wallballs 22 Toes-to-bar Endurance: AMRAP in 40min of: 200m Run 30 DB Hang Squat Cleans (#15/10, x1) 200m Run 30 Jacksons (on bench) 200m Run 30 DB Russian Twists
Wednesday - 150720
Metcon: "Kalsu" For Time: 100 Thrusters (#61/43) *EMOM: 5 Burpees (starting from 00:00) Endurance: For time: Run 400m 100 Pushups Run 400m 100 Situps Run 400m 100 Air-Squats Run 400m 100 DB Power Cleans (#15/10, x1) Run 400m
Tuesday - 140720
Strength: 6 Sets for load: Press + Push-Press (2+2) *Rest 2:00 Metcon: 3 Rounds for time: 7 Bar Muscle-ups 20 Front Rack Lunges (#60/40) 50 Double Unders Endurance: 5 Rounds for time: Run 400m 40 Double Unders 40 Kettlebell Swings (#16/12) 40 KB Hang Squat Cleans 40