MONDAY

Skills: Kipping/Butterfly Work

"Christine"
3 Rounds:
- 500m Row
- 12 Deadlifts(BW)
- 21 Box Jumps (24/20)

TUESDAY

Bench Press
3x5 @ 65-70%

15 Minute AMRAP:
- 55 Double Unders
- 15 C2B Pull Ups
- 5 Hang Power Cleans (155/105)

WEDNESDAY

Skill Time: Handstand Balance/Walk Work

21-18-15-12-9-6
- Skierg Cals (Row)
- GHD Sit-ups (Toes to Bar)

THURSDAY

5 Sets:
- 1 Power Snatch
- 1 Snatch

3 Rounds:
- 10 Back Squats (155/105)
- 10 Back Rack Lunges (155/105)
- 5 Strict HSPU

FRIDAY

EMOM for 10 Minutes
Min 1: Max Bar MU in 35s
Min 2: 20 WB L1 (L2 - 25)

Rest 3 Minutes

3 Rounds Max Effort:
- 1 Shuttle Sprint
- 20 KB Russian KB Swings (2/1.5)
- Rest 1 MInute

SATURDAY: THE SUMMER SLAM

Events 1, 2, 3:
On a 10 minute Clock
#1: 0-2 minute: Max Wall Balls (20# | 14#)
#2: 2-8 minute: Max Squat Clean + Front Squat + Thruster
#3: 8-10 minute: Max Over the Bar Burpees

Floater:
in 3 minutes:
10cals / 7cals Airdyne Bike
5 HSPU

Event 4:
Ladder AMRAP in 10 minutes:
30 Double Unders (no increase)
4 Toes to Bar (increases by 1)
4 Left DB Power Snatches (50# | 40#) (increases by 1)
4 Right DB Power Snatches (50# | 40#) (increases by 1)

SUNDAY

4 Minutes to Perform Each Task
(4 Minutes rest between each)

800m Run
Max Thrusters (95/65)

800m Run
Max C2B Pull Ups

800m Run
Max Cals Row