WORKOUTS OF THE WEEK:
MONDAY 
STRENGTH 
ON A 15:00 RUNNING CLOCK…
Start Light and Build to a 2-Rep Moderate-Heavy Squat Clean Thruster*
*Reps must be completed unbroken.
(Score is Weight)
 
WORKOUT – PERFORMANCE
FOR TIME 
21 Thrusters (115/75)
4 Rope Climbs
15 Thrusters
3 Rope Climbs 
12 Thrusters 
2 Rope Climbs 
9 Thrusters 
1 Rope Climb 
(Score is Time)

WORKOUT – FITNESS
FOR TIME
21 Thrusters (75/55)
12 Knees to Elbows*
15 Thrusters
9 Knees to Elbow
12 Thrusters 
6 Knees to Elbow 
9 Thrusters 
3 Knees to Elbow
*Strict Preferred. Option for Ring Rows.

EXTRA CREDIT – ALL
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class. 
1.) 5×3 Push Jerk*
*Pause :02 in the dip position. Use same weight as last week or go slightly heavier. 
(Score is Weight) 
2.) EMOM x 6 MINUTES  
1 Wall Walk 
+ 5 Wall Facing Handstand Push-Ups*
*If unable to do this movements, complete Pike Push-Ups instead. 

TUESDAY 
STRENGTH – ALL
EVERY 3:00 x 5 SETS  
8 DB Bench Press (Moderate)
-immediately into-
Max set of Banded Dante Rows
-Rest with Remaining Time-
(Score is Weight)

WORKOUT – PERFORMANCE
EVERY 3:00 x 5 SETS 
15/12 Cal Bike (12/10 Cal Echo)
10 Burpee Box Jump Overs (24/20)
-Rest w/ Time Remaining
(Score is Slowest Time)

WORKOUT – FITNESS
EVERY 3:00 x 5 SETS 
12/10 Cal Bike (10/8 Cal Echo)
10 Burpee Box Jump Overs (20)
(Score is Slowest Time)

WEDNESDAY 
EXTENDED WARM-UP – ALL
EMOM x 8 MINUTES
MIN 1 – 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 – 1 Rep of Barbell Complex (Building to Workout Weight)*
*Barbell Complex…
1 Clean Deadlift
+ 2 Hang Power Cleans
(Score is Weight)

WORKOUT – ALL 
Nasty Girls V2 
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls. Sub Strict Pull-Ups or Jumping Muscle-Ups as needed.

WORKOUT – ALL 
Nasty Girls 
3 Rounds for time of: 
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, 135# / 95#

EXTRA CREDIT – ALL
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.
1.) 3-4 SETS 
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**
-Rest As Needed b/t Sets-
*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees onto triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.

THURSDAY 
WORKOUT – ALL 
AMRAP x 35 MINUTES 
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups
(Score is Rounds + Reps)

FRIDAY 
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
Practice Inversion Movements…
Cartwheels
Somersaults
Tripod Headstand Hold
Wall/ Free Standing Handstand Hold

WORKOUT – PERFORMANCE
4 SETS FOR TIME 
3 Wall Walks
8 Handstand Push-Ups
12 Alt. Hang DB Snatches (50/35)
24/20 Cal Bike (20/15 Cal Echo)
-Rest 2:00 b/t Sets-
(Score is Slowest Time)*
*This does not include rest.
 
WORKOUT – FITNESS
4 SETS FOR TIME 
3 Half Wall Walks
8 Hand Release Push-Ups
12 Alt. Hang DB Snatches (35/20)
20/15 Cal Bike (15/12 Cal Echo)
-Rest 2:00 b/t Sets-
(Score is Slowest Time)*
*This does not include rest.

EXTRA CREDIT – ALL
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*
*Slightly heavier than last week.
(Score is Weight)

SATURDAY 
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat*
*Bar must come from the floor. Build up to and possibly past workout weight.
(Score is Weight)

PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 15 MINUTES
10 Front Squats (Athlete Choice)
20 Toes to Bar or Toes to Something
8 Front Squats
16 Toes to Bar or Toes to Something
6 Front Squats
12 Toes to Bar or Toes to Something
8 Front Squats
16 Toes to Bar or Toes to Something
6 Front Squats
12 Toes to Bar or Toes to Something
4 Front Squats
8 Toes to Bar or Toes to Something
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)