29 July WOD 

Strength: EMOM for 7 

1 power clean + 2 split jerk @ 80-85% of 1rm jerk

WOD:

4 rounds

:30 hang from bar

100 yd sprint 

:30 L sit 

100 yd sprint

:30 handstand hold

100 yd sprint

28 July WOD 

Strength: 7×1 snatch 

WOD:

30 OHS 95/65

120 double unders

20 front squats 135/95

80 double unders

10 back squats 185/125

40 double unders 

*extra work 

15 muscle ups 

For time

 *every time you come off rings you complete 5 burpees 

27 July WOD 

Strength: 2×5@75%,1×5@80% of 1rm FS

WOD: 

3 rounds
21 cal row
15 box jumps 24/20
9 hang power cleans 185/125

*extra work 
100 yd walking overhead dumbbell carry 50/35
25 toes 2 bar
100 yd walking overhead dumbbell carry 50/35

24 July WOD 

Strength: 2×5@70%,1×5@75% of 1rm BS

WOD:

15 thrusters 135/95

15 pull-ups 

200 m run

10 thrusters 155/105

10 CTB pull-ups 

200 m run

5 thrusters 185/125

5 bar muscle ups

200 m run 

10 thrusters 155/105

10 CTB pull-ups

200 m run 

15 thrusters 135/95

15 pull-ups

*extra work

3 rounds

:30 hollow rock

:30 plan hold

23 July WOD 

Strength: 7×1 above the knee clean 

WOD: 

Move 700 lb. of odd objects 50 yards and back again
Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth

*extra work 
21 inverted burpees

22 July WOD 

Strength: 3×3 strict press, 3×2 push press, 3×1 push jerk

WOD:

400 m run

100 ft front rack walking lunge step w/50/35

40 HSPU

100 ft front rack walking lunge step w/50/35

400 m run

*extra work

2 min ME bar muscle ups 

21 July WOD 

Strength: 7×1 above the knee snatch 
WOD:

3 minutes to find a 1rm of front squat+push press+thruster complex

At 3 minute point you will complete:

20 pull-ups

30 release push-ups

40 weighted sit-ups 

*39 and younger will do CTB, 40 over will do pull-ups 

Then 5 minutes rest 

3 rounds

1 min deadlift 

1 min burpee to plate

1 min KB swing

*39 younger will work for :40 and rest for :20, 40 and over will work for :30 and rest for :30
*weight on deadlift will be BW, KB will be 1.5/1

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