WOD

Hero WOD Friday Tommy Mac (Time) 2 Rounds for Time 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75#

Thursday Strength + Metcon Clean + Jerk (Weight) EMOM for 10:00 Odd: 1 Power Clean+ 1 Hang Power Clean+ 2 Split Jerks Even: 20 Shoulder Taps (freestanding or HS Hold on the wall) *All sets will be performed at 70% of the HEAVIEST complex on 7/14/22 *record weight Metcon (AMRAP – Reps) 4 Rounds: Every

Partner WOD Wednesday Metcon (Time) Partner WOD: For Time: 1,000m Row 90 DBL DB Box Step-ups 80 DB Russian Twists 70 DBL DB Devils Press 60 DBL DB Suitcase Lunges 50 Burpees 40 DBL DB SDHP 30 DBL DB Front Squat 20 DBL DB Strict Press 10 Muscle Ups RX 25/35; RX+ 30/50 Partner-style workout

Terrific Tuesday – Strength + Metcon Barbell EMOM (Weight) EMOM for 10:00 Odd: 1 Power Snatch + 1 Hang Power Snatch + 2 OHS Even: 10 Burpee Box Jumps (full hip extension at the top of the box) -All sets will be performed at 70% of the HEAVIEST 3 Position Sn. on 7/12/22 Metcon (AMRAP

Marvelous Monday Front Squat (Weight) 4×6 *all sets will be performed at 60% of your 3RM backsquat on 7/11/22. Metcon (Time) For Time: 1600m Run 30 Ring Rows (Horizontal) 10 Ring Dips 800m Run 20 Ring Rows 20 Ring Dips 400m Run 10 Ring Rows 30 Ring Dips 200m Run LVL1: Ring Rows (incline)/Banded Ring