WODS 7/6/26

Monday 7/6 "STRENGTH" In 10 minutes: Build to a heavy 3-rep Front Squat "CONDITIONING" 5 Rounds: AMRAP 3 minutes 10 Front Squats (185/125) 10 Box Jumps (24/20) Row for Max Calories REST 3:00 bt/ rounds Tuesday 7/7 "STRENGTH" Push Press 5-5-3-3-1-1 "CONDITIONING" AMRAP 8 minutes 6 Burpees to Plate 6 OH Plate Lunges (45/35) REST 3:00 AMRAP 6 minutes: 10 Push-ups 10 Abmat Sit-ups Wednesday 7/8 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 20 minutes: 30 Squat Cleans (95/65) 30 Pull-ups 1k Row "FINISHER" Coach's Choice Thursday 7/9 "STRENGTH" 3 Sets: 12/12 Bent Over DB Row REST 1:00 1:00 Plank REST 1:00 "CONDITIONING" 3 Rounds for Time: 7 Shuttle Runs (d/b = 1) 21 DB Snatches (50/35) 63 Double Unders Friday 7/10 "CONDITIONING" AMRAP 16 minutes 50 Wall Balls (20/14) (14/12) 40 Deadlifts (155/110) 30 Bike Calories 20 Burpee Box Jump Overs (24/20) 10 Bar Muscle Ups "STRENGTH" 5 Sets: 3 Hang Power Cleans Saturday 7/11 Teams of 2. Trade reps as needed. AMRAP 20 minutes 50 Pull-ups (Partner hangs from the bar) 15 Synchronized Bar Facing Burpees 50 OHS (95/65) (Partner holds plate overhead 45/25) 25 Synchronized Bar Facing Burpees 50 Bike Calories (Partner holds the plank) 35 Synchronized Bar Facing Burpees