WODs 230730 - 230805

7/30 - 8/5

Monday

Strength

15 minutes to build up to a heavy Thruster

WOD

5 Rounds For Time

2 Thrusters @ 85%

4 Bar Muscle-ups

8 Burpees Over The Bar

Tuesday

20 minute AMRAP

Run 100 Meters

5 Wall Walks

10 Box Jumps (24/20)

Wednesday

For Time

Air Bike 2000 Meters

Then,

7 Rounds

10 Wall Balls(20/14)

10 Pull-ups

Then,

Air Bike 2000 Meters

Thursday

Four- 4 minute Rounds

Row 500/400 Meters

15 Hand Release Push-ups

Max Rep Hang Squat Snatch in the remaining time.

Rest 1 minute between rounds 

Friday

3 Rounds For Time

10 DB Hang Clean & Jerk (pick weight)

20 Toes To Bar

30 Double-unders

Saturday

"McGhee"

Complete as many rounds in 30 minutes as possible:

5 Dead-lifts (275/185)

13 Push-ups

9 Box Jumps (24"/20")