June 25 - July 1

Monday
German Volume Training
Bench Press
10 reps on the minute for 10mins

WOD
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box


Tuesday

Deadlift x 4
1x8@Heavy reset
1x8@ 5%less from last set
1x8@ 5%less from last set
1x8@ 5%less from last set
Not TnG reset all reps
Rest 1 mins
then
Superset 30s hang+ 15s hold at the top
use balls for this holds

WOD
For Time
42-30-18 of:
Wall Balls
Slam Balls


Wednesday

E2MOM x 5
3 to 10 Kipping HSPU - add deficit as needed

WOD
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders


If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
---------------------------------
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders
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3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders


Thursday

Ring strict Muscle Ups
1 Strict Muscle Ups on the minute for 10min
assist as needed.

Scale
5 Rounds for quality:
6 Low Ring Transitions
6 Ring Swings
6 Ring Dips

WOD
10 rounds, each for time:
5-10-15-yard shuttle sprint
Rest as needed between sprints.


Friday

Pistols Practice
8 to 12 on the minute for 8 minutes

WOD
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps


Saturday

Back Squat
10x60%
8x 70%
6x75%
4x80%


Team WOD

For time in team of 2 ...
100 Snatch 60/40
6 Pistols every minute


Sunday

Fran
21-15-9
thrusters and pull-ups