Week of July 29

Week 5 of 5 of Strength Set
Monday: Strength: Strict Press 8-6-4-2
WOD: 5 min time cap:
10 Squat Cleans (95/65)
10 Squat Cleans (115/75)
10 Squat Cleans (135/95)
10 Squat Cleans (155/115)
Rest 3 min
3 Rounds
10 Push Press (115/75)
10 OTB Burpees

Tuesday: Strength: Back Squat - 8-6-4-2
WOD: EMOM 16
min 1 - 3 Clean & Jerk AHAP 
min 2 - RX+ 20/15 cals , RX 18/12 cals rower or bike

Wednesday: Strength: Skill Work - Handstand Walks or Pushups, Rope Climbs, TTB, Pull-ups
WOD: 4 Rounds
15 Front Rack Lunges (95/65)
12 TTB
9 Handstand Pushups
Fitness:
15 Front Rack Lunges (65/45)
12 Hanging Knee Raises
9 Handstand Pushups (Mod) or DB Strict Press

Thursday: Strength:  Deadlift - 8-6-4-2
WOD: For Time:
50 Russian KB Swings (24/16)
5 Burpee Toes to Bar
40 DB Snatch (50/35)
5 Burpee Toes to Bar
30 V-up
5 Burpee Toes to Bar
20 Goblet Squats (24/16)
5 Burpee Toes to Bar
Fitness:
KBS (20/12)
Burpee Knees to Elbows
DBS (30/20)GS (20/12)

Friday: Strength: Bench Press - 8-6-4-2
WOD: 
1 Mile Run
Then….7 Rounds
7 Pull-ups
7 Push-ups
14 WBS (20/14)
Fitness:
600m run or 8000m row
7 Rounds
7 Jumping Pull-ups
7 Push-ups
14 WBS (14/10)

Saturday:For Time: Partner Workout
Run 800m
16 Rounds:5 Wall Balls @20/143 Burpees1 Power Clean @ AHAP
Run 800m 
16 Rounds 5 Wall Balls 20/143 Burpees1 Power Clean @ AHAP
* Looking for a weight that's 75%+ your 1RM, There is no break between sections. 1 person completes one full round while the other rests, then switch, 8 rounds each. Running together.*Time Cap: 35 mins

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