071921-072321



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 @65% 4 Rounds: 2:30 ON / 2:30 OFF 80 DUs 20 Sit Ups Max Reps Power Cleans @185/125lbs

Thursday 072221

4 Rounds For Time: 400m Run 20 TTB 500m Row 20 Burpees to target (6inches above reach) Rest 1:00

*35:00 Cap 3 Rounds For Quality: 20 Second Hanging L-Sit Hold 15 DB Bench Press 10 Strict Ring Pull Ups


Friday 072321


Deadlift 3x3 @85% of 1RM *Good reps at a high percentage today


5 Rounds For Time:

200m Run

8 Single Arm DB Hang C&Js @50/35lbs (4 each arm, alternate arms)

2-4-6-8-10 Muscle Ups

*Each round increase the muscle ups by 2 reps


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