Monday 3rd July

Strength
1)   Pause Front squat 5 x 4 @ 70-80%
2)   5 x 10m Handstand walks between sets or work technique

Conditioning
For time: (16 min cap)
Rx’d
100/80 x Calorie Row
100 x Alternating dumbbell snatch 22.5/15kg
100 x Burpees to target

Scaled
100/80 x Calorie Row
100 x Alternating dumbbell snatch (scale accordingly)
100 x Burpees to target

Extra
1) 4 rounds not for time:
25 x GHD sit ups
50m Deadball carry (as heavy as possible)

2)Rope climbs:
6 Reps
Rest 2 minutes
5 reps
Rest 90 seconds
4 reps
Rest 60 seconds
3 reps
Rest 30 seconds
2 reps

Simon Lee