6 Deadlifts every minute on the minute for 7 minutes
@ 225#

For Time:
Row 50 calories
then
3 rounds of
25 KB Swings @ 53#
25 Pushups
then
20 Clean and Jerks @ 155#
(11:32)

Thursday 26th July Lunch Pass:

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

Thursday 26th July Lunch Pass:

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

5 Rounds for Time with 3 min breaks after each round

21-15-9
42kg thrusters
Pullups

3 atempts of:
1rm backsquat (90kg)
1rm strict press (50kg)
1rm deadlift (170kg)

3x5:

80, 90, 100

3rds
1min of Pull Ups 21, 21, 21
1min rest
1 min of Front Squats 14, 14, 14
1min rest
1min of Double Unders 50, 50, 60

3rds

1min pull ups 18, 17, 18
1min rest
1min front squat 45lbs 15, 15, 15
1min rest
1min double unders 44, 44, 60

EMOTM 10 of
2 Power Snatch
1 Squat Snatch
2 Overhead Squats 95lbs

EMOTM 10 of
1 Power Clean
1 Squat Clean
1 Thruster 115lbs

WOD
5 RFT
25 Double Unders
20 Pushups
120m Sprint