Saturday July 29

A. press 5/3/1
B. 1/2 Kalsu

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Friday July 29

A. OHS – 3 x 3 sets at PR weight – GET AFTER IT!
B. 2K row

Wednesday July 27

A1. Weighted ringdips – 3, 3, 2, 2, 1, 1; rest 2 min
A2. Weighted PU – 3, 3, 2, 2, 1, 1; rest 2 min
B. For time: 30, 20, 10 reps of KB swings UNBROKEN (70/53) + pull-ups + push-ups, followed immediately by 1 mile run

Monday July 25

A1. Bench 3/3/3+
A2. 5 Clapping true pushups
B. AFAP! 5 touch-and-go powerclean+jerks (135/95) + 10 CTB + 10 barrel roll burpees + 10 unbroken wallballs, then rest 90 seconds. 5 rounds for individual times.
C. Shoulder prehab

"My Buddy"

Saturday July 23

For time:
100 m overhead plate carry (45/25)
21 true pushups w plate on back
100 m overhead plate carry
21 ringrows w plate
100 m overhead plate carry
21 plate getups
100 m plate carry
21 prisoner squats w plate
100 m plate carry
21 overhead lunges
100 m plate carry
21 burpees
400 m run

Sled races

Friday July 22

A1. DL 3/3/3 no extra reps
A2. Max strict PU
B. 3 rounds for time: 10 suitcase DL left + 10 pistols left + 10 omni TTB + 10 suitcase DL right + 10 pistols right + 10 sandbag situps

Vet tested, puppy approved

Wednesday July 20

Warm-up: 15 minutes of weakness work + T-line drills!

Training
3 rounds of 2 sets for time:
40-yard sled drag backwards
40-yard sled sprint forwards
40-yard bear crawl
10 boxjump bounds

Rest 3 min between rounds