Monday, 7/27/20:
A. Back Rack Reverse Lunges x 16 reps (8/side)
rest 2m x 3 sets
————————————————
At Home: Tall Kneeling to Standing x 16 reps
rest 2m x 3 sets
+
5 Rounds
12 Thrusters @ 95/65
15 American KBS @ 53/35
*13 minute cap*

Tuesday, 7/28/20:
Every 2m x 20m
10 Burpees over the DB
12 Alt DB Hang Power Snatch
10 Sit Ups
(1:45s cut off – scale accordingly)

Wednesday, 7/29/20:
AMRAP 8
12 DB Deadlifts
10 Box Jumps @ 24/20
-Rest 2 minutes-
AMRAP 8
12 DB Front Squats
4 High Box Jumps @ 30/24

Thursday, 7/30/20:
A1. Strict HSPU x 3-5 reps @ 3111
rest :30s
A2. Side Plank Complex: 5 Hip Lifts into 5 Rotations/side
rest :60s x 3 sets
B. EMOM 12
1 – 10-12 DB Floor Presses @ 50/35
2 – 50 Double Unders
3 – 10-12 DB Bent Over Rows

Friday, 7/31/20:
A. AMRAP 3
Max reps Toes to Bar or Knees to Elbows
*Save as we will retest*
At Home: Max reps V-Ups
B. EMOM 6
:20s Toes to Bar into :20s Active Hang
At Home:
:20s Sit Ups into :20s Bent Knee Hollow Hold
C. AMRAP 9
20 Hollow Rocks
12 DB Lunges (DBs at sides OR Goblet Lunges)

Saturday, 8/1/20:
AMRAP 4
5 Power Cleans (95/65)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Squat Cleans (115/75)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Power/Squat Cleans (135/95)
10 Box Step Ups

**Please note: workouts subject to change without notice.**