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072415

Strength: A. Shoulder Press - 3x3 @ 90% of 5RM (7/2) B. Horizontal Body Rows - 3x8 (3121 tempo) Conditioning: 5 rounds for time Run 1 lap (.33 mile) 15 Front Squats, 155/105 (Rx+ 185/125)

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072315

Warm-up: 2 rounds for quality 50 Swings 10 TGU's Skill: Handwalking - 5x50' Conditioning: AMRAP 10 15 Deadlift, 135/95 15 V-ups 15 Unbroken Double Unders (Rx+ 30 UB DU's)

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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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