11 Jul 16

Strength
6x6 CGBP

WOD
4RFT
12 DL (205/145)
12 burpees
12 KBS (60/45)
12 WB

8 Jul 16

Strength
4x3 BS
3X10 CGBP

WOD
AMRAP 15
partner WOD in teams of 2
30 Dubs (2-1 singles)
20 pushups
10 DB press

Partners switch every movement. For example, P1 30 DUBs, P2 20 pushups, P1 10 DB press, P2 30 DUBs, P1 20 pushups, P1 10 DB press and so on for 15 minutes

7 Jul 16

Strength
6x2 DL

WOD
21-15-9
DL (205/145)
T2B
Box Jumps
200m sprint after each set

6 Jul 16

Strength
6x3 Strict press (build)

WOD
For time:
1000m row
30 power cleans (155/110)
50 burpees

Top level Rx is 185/135

5 Jul 16

Strength
7x3 CGBP

WOD
5 rounds
8 thrusters
8 c2b pull ups
8 clapping push ups
8 power snatches
8 knees to elbow
8 kb sdhp
8 hspu
8 ttb

*barbell weight 75/55