July 1 - 7

Monday:
[1]  Wendler 1/4 - Deadlifts
5x275, 5x300, 10x315
[2]  Partner Suicide to stations
*Sprint to each station, do the exercise, then sprint back and tag partner.
Stations:
1.  10 Burpees
2.  15 Air Squats
3.  10 Burpees
4.  5 Tire Flips
5.  10 Burpee Tire Jumps
6.  15 Air Squats
7.  SPRINT down and back.
2 Rounds for time.
Time:  13:43rx

Tuesday:
[1]  5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
115-115-125-125-125

*worked more on perfect reps than heavy and ugly.
[2]  Wendler 1/4 - Front Squats
5x205, 5x220, 8x230
[3]  5 rounds for reps/calories of:
30 sec. ME Row (12-11-12-13-13=48)
30 sec. Rest
30 sec. ME KBS 32/24kg (15-14-15-14-15=73)
30 sec. Rest
30 sec. ME HR Pushups (20-18-17-18-19=92)
30 sec. Rest
Score: 213reps
[4]  Ring Work:  

- Muscle Up Skill Transfer

Then:  10 unbroken Muscle Ups & 2 unbroken From Support backwards roll to support.

Wednesday:
[1]  5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Weight:  185-185-185-185-185
[2]  30-20-10 reps for time:
backsquat (135/95)
50 double unders
shoulder to overhead (135/95)
50 double unders
Time:  17:06rx


Thursday:
AM:
[1]  Hooverball
PM:
[1]  Wendler 1/4 - Overhead Squats
Weight:  5x170, 5x185, 7x195

[2]  3 rounds
10 FS @205
20 HSPU
30 SDHP 70kb
40 DU
Time:  20:17rx

[3]  Wendler 1/4 - Press from Back
Weight:  5x100, 5x105, 6x110

Friday:
Recovery Day
[1]  Row 2000m / 10mins / 100cal (slow recovery rate)
[2]  Mobility

Saturday:
[1]  Then…
10 deadlifts (255/185)
20 squats
30 second plank
4 rounds

Time:  5:49rx
[2]  2 rounds for time UNBROKEN
15 Wallballs
15 SDHP
15 Box Jumps
15 Push Press / Jerks
15 Cal Row (under 24secs each row)

1min rest

Time:  7:22rx

[3]  Power Cleans, touch and go:

5x135, 5x155, 5x165, 5x185

3x195, 2x205, 2x215 (fail), 2x215 pr.

Then 3x1 of 215 for perfect reps.

Sunday:

WU: 2:30min of Double Unders. [190reps]
[1]  Wendler 2/4 - Squats

3x265, 3x285, 11x300 !
[2]  Wendler 2/4 - Press

3x120, 3x125, 6x135 !
[3]  15 Min AMRAP
2 Power Cleans @ 185
5 Bar facing burpees
25 Double unders

Score: 11 rounds rx

[4] 15 each of: reverse Hypers & hip extension