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