Week of 2019.07.01 - 2019.07.06

MONDAY

Back squat: 3 x 5 reps at 70% of 1-rep max

27-21-15-9 reps for time:
Wall ball shots
Box jumps
200-meter run after each round

TUESDAY

Every 5 minutes for 5 rounds (25 minutes total):
50 double-unders
25 kettlebell swings (53 lb / 35 lb)
25 kettlebell sumo deadlifts
10 burpees to a 6-inch target

Ring plank: 3 x 45 seconds

WEDNESDAY

4 supersets of:
A1. Bench press, 5 reps (as heavy as possible)
A2. Weighted pull-up, 5 reps

4 rounds for time:
10 double-dumbbell power clean and jerks (53 lb / 35 lb)
15 ring rows

THURSDAY

Closed for Independence Day

FRIDAY

Push press: 3 x 5 reps at a heavy load

With a partner, complete for time:
150-calorie row
150 single-arm alternating dumbbell devil presses (50 / 35 lb)

SATURDAY

2 rounds for time:
400-meter run
20 toes-to-bars
400-meter run
20 chest-to-bar pull-ups
400-meter run
20 burpees