Week of 7/22 to 7/27)

Monday 7/22 - 4x121 then 3-part pausing deadlifts for 10 minutes

5 rounds for time:
10 front squats, 65/95/135lbs
50 (unbroken) double unders

Tuesday 7/23 - 2x12321 then 2k row/ski or 5k berg

7 rounds for max total reps:
max unbroken bench press, 65/95/135lbs
max unbroken pullups
rest as needed

Wednesday 7/24 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work

for time:
40-30-20-10 wall ball, 14/20/30lbs to 8/8/9’
10-8-6-4 power cleans, 75/105/155lbs

Thursday 7/25 - 5x121 + stretchy runs

within an 8:00 complete:
500m row
25 ab-mat situps
15 (chest-to-bar) pullups
5 (strict) handstand pushups

Complete 3 total rounds. Score = slowest round.

Friday 7/26 - 5x121 and Simple & Sinister

3 rounds for time:
400m run
15 thrusters
15 toes-to-bar

Saturday 7/27 - 6x121 and front squats

1:00 to complete
8 bar-facing burpees
max clean & jerks, 135lbs

Rest 1:00. Complete 8 total rounds for total CJ.