Thursday, July 9


Run 400 meters

10 push-ups

10 pull-ups

10 ring dips

10 knees to elbows

10 low box jumps

10 medium box jumps

10 high box jumps

10 Dumbbell Clean and press with light to medium dumbbells

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc



Press- 3×70%, 3×80%, 3×90%+ reps.



For time:

Run 800 then do 3 rounds of:

20 Dumbbell Hang Power Snatch

20 -24”/20” Box Step ups with dumbbells


L1- choose weight and box height

L2- 35lb/25lbs

L3- 50lb/35lb


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