Wednesday July 27th

Strength: 20 Minutes
Split Jerk 3,3,3,2,2

Wod: AMRAP in 15 Minutes
30 Shoulder to Overhead
60 Toes to Bar
180 Double Unders

rx #135/95  rx+ #165/115

8 am Cardio:

3 rounds (each)
Partner 1: 400m run
Partner 2: Max Rope Climbs

-rest 2 minutes-

3 rounds (each)
Partner 1: 400m Row
Partner 2: Max Distance Sled Push

-rest 2 minutes-

3 rounds (each)
Partner 1: 40 Box Jumps
Partner 2: Max Kb Swings

Monday July 25th

Strength: 20 Minutes
Power Clean 3,3,2,2,2

Wod: For Time
15-12-9-6
Clean and Jerk #135/95
Burpee Box Jump 24”/20”

Cardio Class:
For time:
50 Box jump, 24”/20”
50 Jumping pull-ups
50 Kettlebell swings #53/35
50 Walking Lunges
50 Knees to elbows
50 Push press #45
50 Back extensions
50 Wall balls #20/14
50 Burpees
50 Double unders

Saturday July 16th

Strength: 
OLY @ 9 AM
A. Muscle Snatch: Heavy Single
B. Squat Snatch: 5 Heavy Singles
C. Overhead Squat 5x3

Wod: In Teams of 2
2 Rounds
30 Burpees
30 Box Jumps 24"/20"
30 Burpees
30 Cal Row
30 Burpees
30 Clean and Jerks #155/105

*Every Minute 1 Partner Must Complete: 15 Deadlifts

Saturday July 9th

Strength: 9 Am Olympic Lifting
A. Squat Clean (off blocks) 5 Heavy Singles
B. Clean Pull 1.1.1x5
C. Good Morning 3x10

Wod: For Time
In Teams of Two
2000m Row
50 Clean and Jerks #155/105
1 Mile Run
100 Box Jumps 24"/20"
2000m Row
150 Kb Swings #53/35

*All Work To Be Divided Equally