Monday 7/29/19.... GTOH + burpees and dubs

Conditioning: 21-18-15-12-9-6-3

           GTOH w/ plate

            5 burpees + 30 DUBS on dashes

Sunday 7/21/19...... front squats, stone to shoulder, shoulder press

Conditioning: 10 rounds for time

     5 front squats
     4 stone to shoulders
     3 shoulder press

Monday 7/15/19... Cleans, runs, DB snatches

Conditioning: 5 rounds for time

              3 Power cleans
              Run 200 meters
              20 DB snatches (10 each side)
              Rest 2 minutes

sunday 7/14/19..... sled push and team WOD

#1. Strength: sled push 3 rounds adding weight each round

#2. Conditioning: Teams of 3

                  Row 3000 meters
                  partner 1 rows 200 meters
                  partner 2 amraps pull ups
                  partner 3 holds plank
* swithching every 200 meters

Wednesday 7/10/19..... front squats then shoulder metcon

Strength- Front squats 3-3-3-3

Conditioning- 7 rounds for time

       7 shoulder press
       7 KB swings
       7 SDLHP
       100 meter farmer carry

Friday 7/5/19... burpee box jumps, DB snatch

Conditioning: for time

     50 Wallballs
Then 2 rounds:
     15 burpee box jumps
     20 alternating DB snatches

Thursday 7/4/19.....deadlift, HPC, goblet squat

Conditioning: for time 4 Rounds

     10 Deadlifts (135/95)

     8 Hang power cleans

     10 Front squats or goblet squats

Monday 7/1/19.... Satan's Whiskers

#1. Strength: Back squats: 5-4-3-2-1

#2. Conditioning: 3 rounds for time

     10 chest to bar pull ups

     10 front squats (165/110)

     10 burpees