7/20/18: Friday

For time

2 Rounds

400m Run

21 Power Cleans (115/80)

12 Bar Muscle-ups

Rest 5 Minutes

2 Rounds

400m Run

30 Dumbbell Snatches (50/35)

20 Toes to bar

Burpee Buy-out

One minute after completing WOD

50 Burpees for time

7/18/18: Wednesday

Wendler Bench Press 3×5 Bench Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85% Wendler Shoulder Press 3×5 Shoulder Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85% *last set is max effort* Accessory Work 75 Banded…

7/17/18: Tuesday: Oly 6:30pm

5 Minute AMRAP 1

40 Calorie Row Buy-in

12 Deadlifts (225/155)

12 Bar Facing Burpees

5 Minute AMRAP 2

30 Calorie Row Buy-in

9 Deadlifts (275/185)

9 Bar Facing Burpees

5 Minute AMRAP 3

20 Calorie Row Buy-in

6 Deadlifts (315/205)

9 Bar Facing Burpees