Week of 2019.07.22 - 2019.07.27

MONDAY

3 supersets of:
A1. Strict press, 10 reps at 50% of 1-rep max
A2. Handstand push-up, max reps unbroken or 10-15 reps scaled

As many rounds and reps as possible in 15 minutes of:
40 double-unders
20 single-dumbbell hang power clean and jerks
40 double-unders
Rowing for calories (20 cal / 15 cal)

TUESDAY

5 rounds for time:
400-meter run
20 single-dumbbell (held or racked any way) walking lunges
10 toes-to-bars

2 sets of:
Ring plank, 1 minute
Left side plank, 30 seconds
Right side plank, 30 seconds

WEDNESDAY

Deadlift: 5 x 5 reps at 70-75% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 burpee box jumps
10 pull-ups

THURSDAY

Thruster: build to a heavy set of 3 reps from the rack (6 sets minimum)

For time:
15 power cleans (135 / 95 lb)
20-calorie row
10 power cleans (185 / 125 lb)
20-calorie row
5 power cleans (225 / 155 lb)
20-calorie row

FRIDAY

Turkish get-up: 8 reps per side

Every minute on the minute for 20 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – rope climb, 40 seconds
Minute 3 – wall walk, 40 seconds
Minute 4 – double-kettlebell overhead hold, 40 seconds

SATURDAY

With a partner, complete for time:
200 alternating dumbbell snatches (50 / 35 lb)
200 single-dumbbell goblet squats (50 / 35 lb)
200 double-dumbbell bench presses (50 / 35 lb)
200 double-dumbbell bent-over rows (50 / 35 lb)

One partner runs 200 meters while the other partner completes reps; alternate after each 200-meter run.

Time cap: 40 minutes