Week 28: 11 - 15 July

Monday, 11 July

Skill: Handstand pushup progression, scaling (10 min)

WOD: 5RFT
5x HSPU
10x Pullups
15x Wallballs
20x Jumping Lunges
200m run


Tuesday, 12 July

Strength: Deadlift
2-2-2-2-2-2-2

WOD: For Time
3k row


Wednesday, 13 July

Skill: Double Unders (10 min)

WOD: 4RFT
50x Double Unders
40x(total) KB Snatch @ 53/35
30x situps
20x Goblet Squats
10x HR Pushup


Thursday, 14 July

WOD: For Time
Power Clean @ 135/95 & Over-bar Burpee
1+1
2+2...
...19+19
20+20


Friday, 15 July

Strength: OH Squat
3-3-3-3-3

WOD: For Time
600m run
...then 21-15-9
P. Snatch @ 95/75
T2B
...then 600m run