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Workout 7.11.20

Warmup
Do the kettlebell warmup then:

2 rounds of: 
5 box jumps
150 run 
Workout
1 Round for time
20 burpees
30 box jumps 
40 kettlebell snatches
550 run
40 kettlebell snatches
30 box jumps
20 burpees
Cooldown
Get outside and go on a cooldown walk
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Workout 7.10.20

Warmup
3 rounds of: 
5 of each movement, building to workout weight
:30 side plank/side
Workout
5 rounds for time with a 10:00 cap
7 Deadlifts 
6 clean and jerks
5 thrusters 135/95
Finisher 
15:00 at 70% effort level
1:30 bike
1:30 row
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Workout 7.9.20

Warmup
3 rounds of
3 strict chinups @3333 
:10 hanging l-sit
10 burpees AFAP
Workout
Strength day: 
10 rounds on the 2:00 start:
max set of strict chinups (or max flexed arm hang)
5 curtsy lunges/leg
Cooldown
1:00 banded lat stretch
1:00 piriformis smash
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Workout 7.8.20

Warmup
Do 2 rounds of: 
100m row
10 double kettlebell deadlifts

Then do the pullup warmup
Workout
2:00 of work, 1:00 rest x 6 rounds
15/12 cal row
9 Double kb deadlifts 2×24/20
max chest to bar in remaining time

rx+bar muscle ups, 32/24
Cooldown
10 mckenzie pushups
20 bird dogs
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Workout 7.7.20

Warmup
10:00 of 
6 tempo lunges up to workout weight
:20 bottom of pushup hold
:30 hollow hold
Workout
20:00 AMRAP
10 back rack alternating reverse lunges 95/65
10 pushups
150 run
Cooldown
1:00 pec smash/side
1:00 calf/achilles stretch/side
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Workout 7.6.20

Warmup
2 Rounds of:
:15 star plank/side
:30 front rack stretch

Then do an empty bar clean warmup
Workout
24:00 EMOM
MIn 1: High Hang Clean
Min 2: Above Knee Hang Clean
Min 3: Below Knee hang clean

Add and subtract weight as needed
Finisher/Cooldown
3 Rounds of
10-15 Gorilla rows
15-20 Dumbbell lateral raises (single arm)
rest 1:00 in between rounds

Then 1:00 couch stretch/leg
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Workout 7.4.20

Warmup
3 rounds:
5 air squats
5 power cleans to workout weight
1-3 strict pullups
150 run
Workout
Hotshots 19
6 Rounds For Time:
30 Air Squats 
19 Power Cleans (135/95 lb) 
7 Strict Pull-Ups 
400 meter Run

You may complete this as socially distant partners (split however you want, both people run each time) or on your own. 

48:00 cap
Cooldown
Get outside and go on a 550 walk
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Workout 7.3.20

Warmup
4 rounds:
1 seated vertical jump
:45 front rack stretch/side

Then spend 5:00 warming up your front rack hold to 100% of your front squat
WorkoutStrength Only Day
3 sets of: 
:30 front rack hold at 100% of your front squat (take this from the rack)

1:00 off in between rounds

Then 

3x
3/2/1 Sumo Deadlift 

First set 3 seconds up and down

Second set 3 seconds down

Last set normal. 
Cooldown
1:00 couch stretch/side
1:00 adductor smash
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Workout 7.2.20

Warmup
3 rounds of:
1:00 lat roll/side
5 Strict HSPU or pike HSPU (add a deficit if 5 is easy)
max tuck lever hold
Workout
For time:
80 Double dumbbell push press 2×35/25
60 plank rows/arm (same weight)
Finisher/Cooldown
2:00 AMRAP banded pullaparts
1:00 banded pass throughs
2:00 AMRAP banded bicep curls
:30 passive supinated hang
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Workout 7.1.20

Warmup
5 Rounds of: 
2 3 position snatches up to something pretty heavy 
:30 field drills
10 side laying leg raises/leg
Workout
5 rounds for time:
12 Power Snatches 115/75
400m run
Cooldown
3:00 easy bike, then
10 mckenzie pushups