Monday 15/07/2019
Strength
A1 – Banded Straight Arm Push Down 3 x 12
A2 – Banded seated Row 3 x 12
A3 – Hollow Hold 3 x 30s
MetCon
Power Snatch x 21/15/9 (52/35)
Run x 400m (16/12)
Tuesday 16/07/2019
MetCon
EMOM x 30
1.  Sandbag Clean x 4 + Sandbag Squat x 4
2. Burpee x 10
3. Rest
Add 1 burpee every round
Wednesday 17/07/2019
Strength
Dead Lift x 10/6/2
Perform 15-20 Box Hip Extensions after every set
MetCon
AMRAP x 16
Single Arm KB OH Walking Lunge x 50′ (28/20)
Box Jump Over x 20 (24/20)
Single Arm KB OH Walking Lunge x 50′ (28/20)
T2B x 20
Thursday 18/07/2019
Strength
4 Rounds
Ring Row x 6 (3-0-X-0)
Ring Dip x 6 (3-0-X-0)
MetCon
Every 3 Mins x 5
Power Clean x 10
Rope Climb x 2
DU x 50
Friday 19/07/2019
MetCon
0 – 10
DU x 100
AKBS x 50 (28/20)
DU x 100
10-20
Run x 400m
Burpee x 50
Run x 400m
20-30
Row x 500m
WB x 50 (9/6)
Row x 500m
Saturday 20/07/2019
MetCon
In Teams of 3
Sled Push x 600m (100/60)
Run x 800m
Sled Pull x 600m (100/60)
Run x 800m
Keg Carry x 600m
Run x 800m
Yoke Carry x 600m (100/60)
Run x 800m