TUESDAY 08.01.2017

3 Rounds of the following: Against a three minute running clock, complete: 350/300 Meter Row Double Unders Max Reps Rest 3 minutes Against a three minute running clock, complete: 300m Run Strict HSPU Max Reps *27 minutes total with 18 minutes of work

THURSDAY 07.27.2017

A. 4 Sets: Single-Arm Dumbbell Press 5 reps each arm Rest 90 seconds Romanian Deadlift 6 reps @ 30X1 Rest 90 seconds B. In teams of 2, alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box Jumps 24/20

FRIDAY 07.21.2017

A. 4 Sets: Deadlift 5 reps Rest 20 seconds Seated Dumbbell Press 5 reps Rest 3 minutes B. For time: 10 Strict HSPU 20 Thrusters 95/65 30 KB Swings 70/53 40/30 Calories Rowing 30 KB Swings 70/53 20 Thrusters 95/65 10 Strict HSPU

THURSDAY 07.20.2017

A. 4 Sets: Turkish Get-Ups 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 6-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. EMOM 10: 8 Alternating KB Snatches 70/53 Double-Unders x Max Reps (Score is total number of double-unders performed)