Week of 7/15 to 7/20

Monday 7/15 - 4x121 then movement patterns

5 rounds for time:
14 deadlifts, 65/95/135lbs.
7 thrusters
14 burpee over bar
1:00 rest

Tuesday 7/16 - 4x121 then 3-part pausing deadlifts for 10 minutes

AMRAP in 8 minutes:
20 dumbbell walking lunges, 20/35/50lbs
20 burpee-over-dumbbell

then establish a 3RM push press in 12 minutes

Wednesday 7/17 - 2x12321 then 5k row/ski or 10k berg

“WEIGHTED NICOLE”

5 rounds for time:
400m medicine ball run, 8/14/20lbs
max unbroken pullups

Thursday 7/18 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work

every minute on the minute for 30 minutes:
a. 10/15 calories
b. 15 situps
c. clean + jerk + front squat + jerk (as heavy as possible)

Friday 7/19 - 5x121 + stretchy runs

10 rounds for max total reps:
:20 kettlebell clean & jerks, :40 rest
:20 hand-release pushups, :40 rest
:20 kettlebell sumo deadlift high pulls, :40 rest

Saturday 7/20 - 5x121 and front squats

YGIG 10 rounds for time:
10 pullups
10 dips
400m sandbag carry together

Partition the pull-ups and dips however! Partner option: double the reps, run the 800 together - split reps however you would like!

+++