Warm Up
200 M Run
100 Jump Rope
50 Standing Band Crunch

Muscle
Push 4x4
Reverse Band Bench Press
Swiss Press
Sotts Press
Box Step Up with Weight (4 each leg)

Metcon
Thrusters 1-1-1-1-1-1-1

Cool Down
100 M Run
50 Jump Rope
25 Sit Ups

Shoulder Pump
4 Rounds
Rest 1Min Between Rounds
- 1/2 Around The Box
- 4 HSPU
- 8 Shoulder Taps
- Return To Starting Position

Olympic
Deadlift - 5 x 3

Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl

Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.

B)
5 rounds
12 T2B
6 Deadlift 225/155

Strength: 20 mins to build up to a 1rm front squat
0-10 (a set every 2 mins)
5x3-3 sec pause squats@70% and build
10-20 find a 1rm

Wod: 8 min ascending ladder
1/2/3/4......
RMU
HSPU

Wod: use this Wod to work on quality in your reps , pace it and work on meeting movement standards.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg

WU
AMRAP6:
8 Burpee
10 Air Squat
10 AbMat Sit-up

EMOM30:
1. 8-12 KB Swing 24/16 kg
2. 8-12 Box jump
3. 8-12 Pulll-up
4. 8-12 Wall ball 20/14 lbs
5. Rest

Tempaus veto + tempaus polven ylipuolella, (1+2)x8 50% tempaus maximista

5min/each side

Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.

• 1 Mile Run

Back from Vacation yesterday with oldest son for weekend basketball tournament, taught martial arts class last night 7-9, morning meeting at 7:30 ... woke up and completed a mile run in this damn Texas heat. Back at CFR tomorrow morning.