Monday 072621 Tempo Deadlifts: 10x3 @60% of 1RM *5-10 lbs Heavier than last week *3 Seconds Down For Time: 18-15-12-9-6 Cals on Bike/Row Russian Kettle Bell Swings @53/35 Goblet Squats 3 Rounds For Quality: 20 Glute Bridges 20 Hollow Rocks Tuesday 072721 For Time: 500/400m Row 12 Power Clean and Jerks @135/95lbs 24 Strict Pull Ups 12 Power Cleans and Jerks 500/400m Row **20:00 Time Cap 3 Sets for quality of: DB Bench Press Max Reps 20 Ring Rows (after each set of bench) Wedne

Monday 071921 Tempo Deadlifts 10x3 @65% 3 Rounds For Time: 10 Bar Muscle Ups 50 DUs 10 Deadlifts @275/185lbs 50 DUs *16:00 Time Cap Tuesday 072021 4 Sets For Quality: 8 DB Push Press 8 Strict L-Pull Ups *You can scale the L-Pull Ups to just knee raise pull ups or just regular pull ups with a band if needed. For Time: 21/15 Cal Bike 21-15-9 HSPUs 100ft Single arm DB OH Walking Lunges @50/35lbs *20:00 Time Cap Wednesday 072121 Back Squats 10 @45% 5 @60% 3 @65% 2x3 @75% 10 @

Monday 071221 Tempo Deadlifts 10x3 Reps @60% of 1RM 4 Rounds For Time: 400mRun 6 Squat Clean @185/125lbs 8 STOH @185/125lbs *20:00 Time Cap Scaling Options: Pick a weight that is challenging but you can move well, cleans should be singles and STOH should be unbroken. Tuesday 071321 Bench Press 3-2-1 *Increase weight each set *Do 7 strict chin ups after each set of bench 16 Min EMOM Minute 1- 2 Legless Rope Climbs Minute 2- 15/12 Cal Bike Minute 3- Max Burpees Minute 4- Rest F

Monday 070521 July 4th Workout! Tuesday070621 SKILL: 3 Rounds For Quality: 20 Banded tricep extensions 10 DB Curls 20 Narrow grip push-ups WORKOUT: For Time: 60/50 Cal Bike Then 5 Rounds 21 Wall Balls @20/14lbs 7 Power Cleans @165/115lbs Wednesday 070721 STRENGTH: Push Press + Push Jerk 4x1 @90% of push press WORKOUT: For Time: 1 Mile Run Then 5 Rounds of 50Ft DB Overhead Lunge 15 TTB 10 DB Snatches @50/35lbs Thursday 070821 Movement of the month RE-TEST: Max set of HSPU