Wednesday, 7/31/19 Gymnastics Strength 5×10 Strict Handstand Push Ups *Rest 1 Minute WOD 12 Minute AMRAP: 20/16 Calorie Bike 3 Rope Climbs

Tuesday, 7/30/19 Strength 8 Minute EMOM: 1 Squat Clean + 2 Front Squats WOD “Elizabeth” 21-15-9 Squat Cleans (135#/95#) Ring Dips

Monday, 7/29/19 WOD For Time: 800m Run 30 Toes to Bar 30 Dumbbell Snatch (53#/35#) 600m Run 25 Toes to Bar 25 Dumbbell Snatch (53#/35#) 400m Run 20 Toes to Bar 20 Dumbbell Snatch (53#/35#)

Friday, 7/26/19 Strength 3×1 Deadlift WOD 4 Rounds: 12 Deadlift (225#/155#) 8 Ring Muscle Ups

Thursday, 7/25/19 WOD 3 Minute AMRAP: 200’ Box Push 10/8 Calorie Bike Max Box Step Ups (24”/20”) Rest 3 Minutes 3 Minute AMRAP: 150’ Box Push 15/12 Calorie Bike Max Box Step Ups (24”/20”) Rest 3 Minutes 3 Minute AMRAP: 100’ Box Push 20/16 Calorie Bike Max Box Step Ups (24”/20”) Rest…

Wednesday, 7/25/19 WOD 21-18-15-12-9-6-3 Hang Power Snatch (75#/55#) *200m Run before each round Accessory Work 3×15 Weighted Hip Extensions *15 second hold at the end of each set

Tuesday, 7/23/19 WOD 12 Minute AMRAP: 10 Front Squats (155#/105#) 15 Toes to Bar 30 Double Unders

Monday, 7/22/19 Strength 10-8-6-4-2 Strict Press *Increase weight each set WOD For Time: 50 Calorie Row 50 Burpee Pull Ups

Friday, 7/19/19 Strength 3×2 Deadlifts *Drop and reset every rep WOD 8 Minute AMRAP: 3 Handstand Push Ups 3 Cleans 6 Handstand Push Ups 3 Cleans 9 Handstand Push Ups 3 Cleans 12 Handstand Push Ups 6 Cleans 15 Handstand Push Ups 6 Cleans 18 Handstand Push Ups 6 Cleans 21 Handstand…

Thursday, 7/18/19 WOD For Time: 5k Row