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Tuesday, August 1

Part A.  Front Squat (16 min CAP) 10x1 *work to a new 1RM WOD:  15m EMOM: Min 1: 15 GHD Sit-Ups (sub MB Sit-Ups) Min 2: 10 Shoulder to Overhead (135/95) Min 3: 5 Bar MU (sub 2:1 C2B, 1:1 Pull-Up+Dip, Box, or Banded)

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Monday, July 31

Part A.  Thruster Party (12 min CAP) 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% *take from the ground WOD:  "BAR FIGHT" (15m CAP) 50 C2B Pull-Ups 40 T2B 30 Clean and Jerks (205/145)

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Thursday, July 27

Part A. 3 Rounds (at a walking pace): 100ft Single Arm DB OH Walk (switch arms at 50ft) 10 Reverse Grip Bent Over Rows 15 Weighted Sit-Ups with Plate OH WOD: 15m AMRAP 100m Run 50' HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 10 G2OH (155/105)

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Wednesday, July 26

Part A. Deadlift: 6x3 reps *work to a heavy 3RM WOD: 17m Clock: 5m AMRAP 10 DB Thrusters (50/35) 15 Box Jump Overs (24/20") 3m REST 4m AMRAP 8 DB Thrusters 12 Box Jump Overs (30/24") 2m REST 3m AMRAP 6 DB Thrusters 9 Box Jump Overs (36/30")

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Tuesday, July 25

Part A. Pause OHS (15m CAP) 2 Rounds: 5 @ 75% 3 @ 80% 3 @ 85% 2 @ 90% *3s pause @ the bottom. WOD: 30m EMOM Min 1) 12 Wall Balls (30/20 @ 10ft or 20/14 @ 12ft) Min 2) 16 KBS (70/53) Min 3) 4 Squat Cleans (205/135)

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Monday, July 24

Part A. Push Press Party: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM   WOD: 15 min AMRAP: 200m Run 8 Strict HSPU 10 reps Hang Squat Snatch (135/95) **PI Subs: Seated Strict DB Press, DB snatch.

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Friday, July 21

Part A. Pause Front Squat Wave (15m CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% WOD: For Time: 2k Row 150 DU (sub 20 attempts, 260 singles) 10 Rounds of "Cindy" (5 Pull-Ups/10 Push-Ups/15 Air Squats) *If not enough rowers, have half the class start with Cindy and work backwards finishing on row. No subbing running for rowing. **PI Subs: Single Unders, Ring Rows, Box Push-Ups.

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Wednesday, July 19

Part A. Clean Complex: 10x1 1 rep = 2 Power Cleans + 1 Squat Clean + 1 Split Jerk *work to a heavy complex *PI Sub: Work complex with dumbbells but do push press instead of split jerk. WOD: 12m AMRAP 8 Burpee Box Jumps (24/20") 12 Power Snatch (115/75) *PI Subs: Burpee Box Step Ups, DB Snatch

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Tuesday, July 18

Part A. Deadlift (15m CAP) 5x5 *work to a heavy 5RM *PI Sub: KB Deadlift WOD: 14m AMRAP 10 Deadlift (225/155) 15 Wall Balls (30/20 @ 10ft) 45 DU (10 attempts, 80 singles) *PI Subs: KB Deadlift, Single Unders

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