Monday 07/24
Strength- Every 2:00 x 5 Sets
3-3-3-3-3 Deadlifts
Build based off feel
WOD- 4 Rounds
0:00-2:00 = 500m/400m Row
2:00-3:00 = Max Wallballs (20/14)
3:00-4:00 = Rest
Friday 07/21
Strength Day
Part 1- Establish a 1 RM Snatch
OTM x 7 mins = 1 Snatch
7:00-15:00 = Find a new 1RM
Part 2- Back Squats
Every 2:00
7x5 @ 75% of 1RM
Thursday 07/20
WOD- 2RFT
800m Run
5 Rope Climbs
25 Burpees
Post WOD- Midline
2:00 L-Hang / 4:00 Tuck Hold
Every drop 12 Sit ups
Wednesday 07/19
Body Armor- 4RNFT
10 Bent over barbell rows
:20 side plank ea.
10 Banded pull aparts ea.
10 kneeling db press ea.
WOD- 4RFT
18-15-12-9 Hang Power Snatch (95/65)
75 DU
Tuesday 07/18
Strength- OTM x 8 mins
2 Power Cleans
Tap & Go - build
WOD- 4RFT
20/16 Cal Row
20 T2B
20 Box Jumps (24/20)
5 Ring MU