WARM-UP

1 ROUND
10 Wall Ball Deadlifts
10 WB Alt. Around the Worlds
10 WB Strict Press
10 WB Ground to Overhead
100m WB Farmers Run

Into…

2 ROUNDS
300/250m Row
10 WB Front Squats w/ :01 Pause at Bottom*
10 WB Push Press*
10 Scap Push-Ups
5 Push-Up to Pike

*RND 2 complete 5 WB Thrusters + 5 WB shots.

WORKOUT (PERFORMANCE)

EMOM x 24 MINUTES
MIN 1&2 – 300/250m Row + Max Wall Balls (20/14)
MIN 3 – Rest
MIN 4&5 – 300/250m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (9/6)

WORKOUT (FITNESS)

EMOM x 24 MINUTES
MIN 1&2 – 250/200m Row + Max Wall Balls (14/10)
MIN 3 – Rest
MIN 4&5 – 250/200m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (6/5)

FINISHER (ALL)

6 SETS (:30 ON/ :30 OFF)
Banded Plank Hold

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×3
Push Jerk*

*Pause :02 in the catch position. Keep weight Moderate across all sets.

(Score is Weight)

2.) 3 SETS
20 Wall Facing Shoulder Taps
10 Wall Facing Handstand Push-Ups*

-Rest As Needed b/t Sets-

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)