July 5th
for reps:
5:00 min window
ME cal AB in 1:00 min cap
30 DLs
ME BURPEES
-rest 5:00-
REPEATE x3
July 6th:
3 RFT:
30 AMSU
10 Devils Press
ACCESSORY WORK:
2 rounds:
Easy 100m jog
Accumulate :30 chin over bar
Accumulate :30 L sit hold
July 7th:
FOR TIME:
3RFT:
800m Run
21 DB Power Cleans
July 8th:
FOR MAX DISTANCE:
Choose one:
20 mins continuous ride
AB/SKI/ROW
July 9th:
EMOM 10 mins
8 Devils press
-rest 3:00-
Run 800m
July 10th:
“NANCYish”
5 RFT:
15 OHS or 20 DB squat cleans
Run 400m
July 11th:
5 sets:
5 DB Front Squats
Rest 60 seconds
10 Single-Arm Dumbbell Row
Rest 60 seconds
-then-
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
You must perform 5 burpees any time the weight settles on the ground.