11.07
A) Deadlift 5-5-3-3-2-2 ( Build Up)
After each set perform 30 sec Plank as recovery
B) FOR TIME:
40-30-20-10
Wall Balls @ 9/6kg
10-8-6-4
Deadlift @ 143/103 kg
12.07
A) 2 Supersets:
– 100m DB Overhead Carry per side (unbroken)
– max unbroken hanging L-Sit
B) 4 ROUNDS 4 TIME:
– 15 Push Press @ 53/40kg
– 15 Pull Ups
13.07
‘HAVANA’
25 min AMRAP:
– 150 Double Unders
– 50 Push Ups
– 15 Power Cleans @ 83/57kg
14.07
A) ± 12 min Handstand walk practice
B) 16 min AMRAP:
– 10 m HandStand Walk
– 15 Toes 2 Bar
– 20/15 cal Echo Bike
15.07
5 ROUNDS:
– 400m Run
– 20 KB Snatches @ 24/16kg
– 20 DB Renegade Rows @ 2x 22.5/15kg
REST 90 sec
16.07
21 min AMRAP:
– 5 Hang Squat Cleans @ 53/40kg
– 5 Box Jumps Over @ 24’/20′
– 5 Burpees
Swap with a buddy after completing a full round.
17.07
A) Power Snatch 5-5-3-3-1-1-1 (Build Up)
B) Every 60 sec x 12:
– 2 Power Snatches @ 80-85% of A
– 30 Double Unders
SCORE = Slowest Round
11.07
“Full Body”
Sled Push 5-10 (25 mtr)
Fulcrum Deadlift 3×8
AMRAP of 5 sandbag Squats -15m Carry
14.07
Snatch Singles
Clean+ Jerk 2+1 1+2
Push Press 5×3
