Week of 2018.07.09 – 2018.07.14

MONDAY

3 supersets of:
A1. Push press, 10 reps starting each set from the floor
A2. Supine (inverted) row, 10 reps using racked barbell

Every minute on the minute for 12 minutes:
Minute 1 – back squat, 45 seconds (65 lb / 45 lb)
Minute 2 – burpee over barbell, 45 seconds
Minute 3 – push-up or handstand push-up, 45 seconds

TUESDAY

Power snatch: build to a heavy double
No more than 5 seconds should elapse between reps.

As many rounds and reps as possible in 10 minutes of:
5 deadlifts (135 lb / 95 lb)
10 ring dips
15 kettlebell swings

WEDNESDAY

Every 5 minutes for 5 rounds:
200-meter run
12 thrusters (95 lb / 65 lb)
12 box jumps (24" / 20")

4 rounds of:
20-second flutter kicks
10-second rest
20-second arch body hold
10-second rest

THURSDAY

6 rounds not for time:
100-meter double-kettlebell farmer's carry
50-meter overhead kettlebell carry, left side
50-meter overhead kettlebell carry, right side
50 double-unders
100-foot bear crawl
30-second ring plank hold
30-second side plank, left side
30-second side plank, right side

FRIDAY

3 supersets of:
A1. Dumbbell split squat, 10 reps per side
A2. Barbell Romanian deadlift, 10 reps

Row sprints: 3 x 500 meters
Rest 3 minutes between sprints.

SATURDAY

With a partner, complete for time:
1600-meter row
100 wall ball shots (20 lb / 14 lb)
100 AbMat sit-ups
800-meter run together
50 power clean (135 lb / 95 lb)
30 muscle-ups (scale to chest-to-bar or chin-over-bar pull-ups)