07-12 to 07-18

07-12

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest

3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)

Then…

400m DB Farmer Carry AHAP#

2:00 Rest

400m DB Farmer Carry AHAP#

Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim