Week of 2017.07.10 – 2017.07.15

MONDAY

Push press, 2 x 4 reps

Every minute on the minute for 12 minutes:
Even – 12 push-ups
Odd – 15 Russian-style kettlebell swings (53 lb. / 35 lb.)

TUESDAY

Front squat, 4 x 1 rep with 1-second pause

Every 3 minutes for 12 minutes:
10 chest-to-bar pull-ups
5/5 dumbbell overhead lunges (1 dumbbell overhead, 35 lb. / 20 lb.)
10 wall ball shots

WEDNESDAY

Hang power clean, build to a heavy 1 rep

5 rounds for time:
5 ring dips
6 box jumps (30" / 24")
7 handstand push-ups

THURSDAY

Back-rack moderate height step-up, 4 x 6 reps per side

As many rounds and reps as possible in 9 minutes of:
2 deadlifts (245 lb. / 205 lb.)
2 toes-to-bars
4 deadlifts
4 toes-to-bars
6 deadlifts
6 toes-to-bars
8 deadlifts
8 toes-to-bars
Continue by +2 reps each round.

FRIDAY

Single-arm strict dumbbell press, 5 x 5 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

"Annie"
50-40-30-20-10 for time:
Double-unders
Sit-ups

SATURDAY

"Hotshots 19"

6 rounds for time:
30 air squats
19 power cleans (135 lb. / 95 lb.)
7 strict pull-ups
400-meter run