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

Monday - 130720

Strength: Back Squat 3-3-3-3-3 *Pause for 5sec at the bottom of the last rep of each set Metcon: 5 Rounds for time: 7 Power Cleans (#70/45) 15 Pushups 15 V-Ups Endurance: AMRAP in 35min of: Run 200m w/DB 8 DB Devil Press (#15/10, x1) 8 V-ups 8

Sunday -120720

Strength: Weighted Dips 5-5-3-2-2 Metcon: AMRAP in 20min of: 6 Deadlifts (#100/70) 8 Toes-to-bar 10 Box Jumps Endurance: 10 Rounds for time: Sprint 100m 10 Pushups 20 Air-Squats Sprint 100m 10 DB Push-Press (#15/10, x1) 20 DB Situps

Saturday - 110720

Strength: Press 5-5-5-5-5 20sec Hollow hold after each set Metcon: 5 Rounds of: On a 3min clock: 10 Dumbbell thrusters (#22.5/15, x2) 10 Pull ups Max effort Double Unders on remaining time. Rest 1min between each round *Score is total number of double-unders over the 5 rounds

Friday - 100720

Skill: Handstand practice for 12mim Metcon: 3 Rounds for time: Run 800m 6 Squat Cleans (#80/50) 12 Strict HSPU

Thursday - 090720

Strength: Paused Front Squats 2-2-2-2-2 *pause for 5sec at the bottom of each rep Metcon: For time: 12 C2B Pullups 20 Overhead Lunges (#22.5/15, x1) 24 Pullups 20 Overhead Lunges 48 Toes-to-bar 20 Overhead Lunges Endurance (Outdoor): For time: Run 400m 50 Double Unders 50 KB Swings (#16/

Wednesday - 080720

Strength: E2MOM for 8 sets (16min): Front Squat + Thruster + Push Press (1+1+1) *same weight for all sets, go heavy Metcon: AMRAP in 14min of: 4-8-12-16... Hang Power Cleans (#50/35) 12 Box Jump Overs 24 Double Unders Endurance (Outdoor): Location details: https://www.facebook.com/groups/crossfitpanda/permalink/