July 21-25

M = (metabolic conditioning day) Run 10K long slow run

T = (gymnastic/weightlifting day) 30 Wall Ball Shots (15-20lbs @ 10-15 ft); 5 x 10 of BW Deadlifts total of 5 rounds for time

W = (metcon/gymnas/weight day) 400m run, 21 x KB Swings, 12 x Pull-ups as many rounds as possible in 20 min

R = (metcon/gymnas day) Row 1000m, 50 x Sit-ups, 50 x Lunges; Row 800m, 40 x Sit-ups, 40 x Lunges; Row 600m, 30 x Sit-ups, 30 x Lunges; Row 400m, 20 x Sit-ups, 20 x Lunges; Row 200m, 10 x Sit-ups, 10 x Lunges for total time

F = (weight day) Clean 3-3-3