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072115

Warm-up: Run 1 lap Skill/Strength: A. Handwalking - 4x50' B. Skin the cat - 4x3 reps C. 1 Rope Climb Conditioning: 5 Rounds for time Row 30 Calories 30 Push-ups (Rx+ 10 HSPU)

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072015

Strength: A. Front Rack Split Squat - 4x6 add 10# from 7/11 B. Barbell Bent Over Row - 4x6 add 5-10# from 7/11 Conditioning: "Fran" Reps of 21-15-9 for time Thruster, 95/65 Pull-ups

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071715

Warm-up: “Grace – Lite” 30 Clean and Jerks (GTO), 95/65 Strength: A. Dumbbell shoulder press – 4×8 B. Weighted Step ups 4×8 each leg Conditioning: 6 rounds for time 20 Lunges each leg with a 45/25 plate overhead 10 Ring…

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071615

Strength: A. Front squat 3×5 (add 5-10# from 7/7) B. Horizontal Rows (rings or suspension trainers) 3×8 Conditioning: 7 rounds for time 7 Back squats (from the ground), 135/95 7 Handstand push-ups

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071315

Skill: Handstand Holds (off the wall) 6 x 30-60 seconds Conditioning: EMOM 10 Odd: 7 CTB pull-ups Even: 30 UB Double unders EMOM 10 Odd: 3 Snatch Even: 30 UB Double unders

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