072615

Thanks to Shannon for guest programming today’s torture wod! 😅
Strength 
Deadlift 
Work up to: 
3×3@85% 

MetCon 
Partner wod – split work evenly 
#1 50 plate to overhead – OH plate hold

#2 250 m plate farmers carry

#3 20 pull-ups – high pull-up hold

#4 50 plate thrusters – plate sit-ups 

#5 20 power cleans 135/95 – HS hold

28 min AMRAP 
   
    
 

072515

Strength 
Hang Snatch
2×2@60%

2×2@65%

3×2@70%

3×1@75%

3×1@80%
MetCon 
800 m run 

20 kb swings 53/35

20 burped 

400 m run 

30 goblet squats 

30 v ups 

200 m run 

40 push-ups 

40 kb presses 
For time
   
 

072315

Strength 
Squat cleans 

2×2@55%

2×2@65%

2×1@70%

2×1@75%

2×1@80%
Do a jerk at the end of each set
MetCon 
15 wallballs 20/14

100 m run with wallball

7 rounds 
Core 
100 leg lifts for time 
  

072415

Strength 
Push press 

1×10@55%

1×8@65%

1×6@75%

4×3@85%
MetCon 
3 power snatches 95/65

6 OHS 

12 bar jump overs 
5 rounds 
Gymnastics 
4xME ring dips