17.07.06

AM:
3 rounds:
100’ belted sled drag (heavy)
400m run @ 80%
-Rest 2 min
+
3 rounds:
100’ belted reverse sled drag (heavy)
400m run @ 80%
-Rest 2 min
+
3 rounds:
100’ prowler push (heavy)
400m run @ 80%
-Rest 2 min

PM:
A. Squat snatch
4,3,2,1; Rest 90s
*Top single not maximal.
**Reset each rep.

B. Accumulate 10-15 strict ring muscle-ups w/ external rotation on lockout not for time

C. E30s for 12 min:
Mins 1-4: 2-3 strict chest-to-bar pull-ups
Mins 5-8: 4-6 push-ups to deficit
Mins 9-12: 6 weighted pistols, alternating

D. E30s for 8 min:
Mins 1-4: 10-20 L-sit hanging from rings
Mins 5-8: 10-20s superman hold

E. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 30s/side single-leg glute bridge hold

E. 10 min AMRAP:
3 legless rope climbs
5 wall climbs (nose touches wall, control eccentric)
7 box jumps, no rebound (36″/30”)
9 ski erg calories

17.07.04

AM:
3 sets:
300m row @ 80%
200m row @ 50%
300m row @ 85%
200m row @ 50%
300m row @ 85%
200m row @ 75%
300m row @ 90%
200m row @ 50%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. EMOTM 5:
1.1 broad jump for maximum distance
*Reset between reps
+
(Rest 3 min)
+
EMOTM 5:
1 step-in broad jump for maximum distance

B. Deadlift
3×4; Build by 10# per set; Rest 2 min
*Reset each rep. Fight for good positions.

C. EMOTM 8:
2 back squats @ 77%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-45s single-leg wall sit at parallel
-Rest 15s
6-8 banded glute-ham raises @ 40×0 tempo
-Rest 15s
45-60s stir-the-pot
-Rest 2 min

17.07.03

AM:
3 sets:
11s assault bike @ 90+%
2:19 assault bike @ 50%
13s assault bike @ 90+%
2:17 assault bike @ 50%
15s assault bike @ 90+%
2:15 assault bike @ 50%
-Rest 3-5 min

PM:
A. Split jerk
4,3,2,1; Rest 90s
*Top single not maximal.
**Reset each rep.

B. EMOTM 10:
1st: 3 Pendlay rows
2nd: 3 close-grip bench presses
*Start moderate and build per set.

C1. Strict weighted ring dips – external rotation on lock out
3×3; 20×0 tempo; Rest 30s
C2. Support on rings in external rotation
3xAMSAP (-5); Rest 30s
C3. Single-arm FLR on rings
3×15-30s/arm; Rest 2-3 min

D1. Strict weighted ring pull-ups
3×6; 20×0 tempo; Rest 15s
D2. Chest-supported rows
3×12; 20×0 tempo; Rest 15s
D3. DB pull-overs
3×25; 20×0 tempo; Rest 2-3 min

E. 3 sets:
.5 miles assault bike @ 80%
5 squat clean thrusters (tough)
-Rest 2-3 min
*Reset each rep on squat clean.