Monday 7/31/2017

Skill

EMOM for 10 Minutes
1 Squat clean

Metcon

for time
21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Gymnastics 
12x90s
[odd] Row for calories
[even] 60 seconds of Strict HSPU

Strength
3x 10 Back Squat ~ increasing from 7/24

Accessory 

EMOM for 10 Minutes
Straight set of Bar Muscle ups

Tuesday – 08/1/2017

Skill 

10x30s
Straight set of ring muscle ups

Gymnastics 

10×1 wall walk

Weightlifting
EMOM for as long as possible
1 Snatch with pause in receiving position, no saves.
Complete 3 consecutive reps before moving up in weight

Metcon
AMRAP in 20 Minutes
9 Front Squats 155/105 lb
12 Power Cleans 155/105 lb
15 Push-ups
18 Sit-ups

Accessory
for time
40 Calorie Air Assault
30 Sandbag Cleans 150/100 lb
20 Calorie Air-Assault

Wednesday – 8/2/2017

Strength
4 Rep back squat at 95% of double from 7/26

Skill

EMOM for 10 Minutes
2 Split Jerks

Metcon

for time

100 burpees to target

Accessory/Gymnastics
EMOM for 20 Minutes
[odd] Straight set of Chest to bar pull-ups
[even] 3 TnG Power Snatch

Thursday – 08/03/17

Skill

EMOM for 10 Minutes
30 Seconds of Kiipping Pull-Ups

Metcon 

for time

50-35-20

Double Under
Alternating Dumbbell Snatch 50/35 lb

Or if you need a recovery day

For time

Air assault 500 Calories

Friday – 8/4/2017

Gymnastics/Skill

EMOM for 20 Minutes
[odd] Straight set of toe-to-bar
[even] straight set of squat snatches 60% of 1RM

Strength
3×5 Front Squat

Metcon

AMRAP in 15 Minutes
200M Run
30 One arm dumbbell overhead walking lunge steps 50/35 lb
40 Air Squats ”

Accessory

EMOM for 20 Minutes
1 Clean & jerk @ 75-80%

Saturday – 8/5/2017

Skill

EMOM for as long as possible
15 Burpee Box Jump Overs 30/24

Gymnastics
AMRAP in 5 Minutes
Bar Muscle Ups ”

Strength

EMOM for 20 Minutes
1 Squat Snatch @ 75-80%

Metcon

for time
1 mile run

then

5 Rounds of
10 Toes To Bar
20 Power Clean 155/105 lb

Accessory
3×6 Rope climbs
Record the time of each set of 6.