7-16 – 7-21 WOD

Mon

3×8 BenchPress
2×10 Strict press

For Time: 20 min time cap
10-9-8-7-6-5-4-3-2-1
Burpee pullup,boxjump,wallballs (every 5 min run 200M)

Tue

1) 4 Sets
StrictPullUp x MaxReps(-1)
Rest 60 sec
StrictDip x MaxReps(-1)
Rest 60 sec

2) ForTime
Row 500m,25 KBS 2/1.5pd,25 Burpee,25 KBS 2/1.5pd,Row 500m

Cool
Roll

Wed

3×8 FrontSquat
2×10 BentOverrow

21-15-9 Thrusters,pullup


Thur

1) 7×2 Clean + 1 SplitJerk (ahap); Rest 90 sec
** 2 cleans followed by one split jerk

2) AMRAP12
5 PushPress @65% of body weight
10 PushUp
15 DoubleUnder
Cool

Friday

3×8 Deadlift 2×10 GoodMorning


NotWithOutMyMedball  

Amrap 15 run 200M with medball,10 medball cleans, 10 wallballs,


Sat.

1.EMOM6 x3 OHS

2.Amrap 20

50M Farmers walk
30 Walking Lunges,
20 Bird Pickers https://youtu.be/s2lS_bEUK-w
20 Lemon squeezers

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