Endurance
Long: 10x (400 hard/400easy)
Mid: 7 x (400 hard/400easy)
Short: 5x (400 hard/400easy)

4 RFT
The Longest Mile
4 rounds for time
10 burpees
100 meter run
10 air squats
100 meter run
10 push-ups
100 meter run
10 sit-ups
100 meter run

Endurance
One mile for time

Skill Work
Row as Warm-p
Strength
Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1
After you are warm, do 5 comfortable reps.
+5-10 % more weight, do 4 reps.
+5-10 % more weight, do 3 reps.
+5-10 % more weight, do 2 reps.
+5-10 % more weight, do 1 rep (One Rep Max)

1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
AMRAP
170730E
Row 3 Min for MAX DISTANCE

EMOM
EMOM 20 (increase 1 rep each minute)
Death By
HSPU to failure then continue with
Hand Release Push-ups to failure then
8 burpees every minute until the 20 minutes are up

Notes:
– no more than 1 pad
– If you fail at 8 HSPU, next minute is 9 Hand Release Push-ups

AMRAP
170730
AMRAP 5
12 Med Ball Cleans 20/14
11 MB Thrusters
10 MB Sit-ups
Rest 2 Min

AMRAP
170730B
AMRAP 5
9 KB Swings 53/35
8 Goblet Lunges
7 Weighted Sit-ups
Rest 2 Min

AMRAP
170730C
AMRAP 5
6 DL 155/105
5 Hang Power Cleans
4 Shoulder to Ovhd
Rest 2 Min

AMRAP
170730D
AMRAP 5
3 BJ 30/24
2 C2B Pull-ups
1 Bar MU

Endurance
Long: 7x2k Run with 4 minutes rest
Mid: 5x2k Run with 4 minutes rest
Short: 3x2k Run with 4 minutes rest
5 minutes rest
400 meter Body Weight Sled Drag for Time…
Endurance

Partner WOD
170728
10 Rope Climbs
30 DL (+10-20# to Clean)
40 WB 20/14
30 Cleans (+10-20# to FS)
40 Pull ups
30 Front Squat (+10-20# to Jerk)
40 Burpees
30 Jerks (+10-20# to Snatch)
40 TTB
30 Snatches (Base Weight)
40 Ring Dips
10 Rope climbs

Notes:
1. Pick the weight for the Snatch then add 10-20# for each prior barbell movement
2. One partner working at a time.
3. Break up each movement however you want.
4. Complete one movement before moving on.
5. Cleans and Snatches can be Power or Squat

For Time
170727
40 * 30 * 20
TTB
KB Snatch 53/35 (Alternating arm every 5)
*Run 400m between rounds

Strength
Split Jerk 5-4-3-2-1
Add 5-10% each round

1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
AMRAP
170726
Max 50m Shuttle sprints in 3 min (25m up & back = 1 rep)