Monday 7/17/23

5 Rounds for Quality:

• Overhead Squat, sets of 3, building
  
• Single Arm Dumbbell Split Jerk, sets of 3/side, building
  

10 rounds For Time

• 6 Single Arm Dumbbell Thrusters (50/35) (3/side)
  
• 6 Lateral Burpees Over Dumbbell
  

Saturday 7/15/23

AMRAP 21
18 Slam Ball
12/6 TTB/KTE/Knee Raise
6/12 Burpee over Slam Ball

At 4:00 run 200m or 300m row
at 10:00 and 16:00 run 400m or row 500m

alternate rounds between 6/12 and 12/6