AMRAP20: 15 Chest to bar 500m row OR 30/24 cal bike

5 Rounds for Time 20 Thrusters (75/55 lb) 10 Strict Ring Dips 20 Push-Ups 10 Strict Handstand Push-Ups 50 meter Bear Crawl

AMRAP15: 10 sumo deadlift high pulls 95/65 10 burpee over barbell

6 rounds for time of: 30 squats 19 power cleans (95/135 lbs) 7 strict pull-ups 400-meter run

3 rounds: 400m run 250m ski 15 wallball 20/14 150ft sled push 275/165 (weight added to sled) 150 ft sled pull 165/110 50m farmer carry 53/35 8 burpee broad jump

Thursday Sept 3 42-30-18 Wallball 20/14 Sumo deadlift high pull 75/55 Box jumps 24/20 Kettlebell swing 53/35 Cal row

4 rounds: 400m run 21 dumbbell thruster 35/25

Power Clean 5 rep max

4 rounds 500m row 15 push press 115/80

Friday Aug 28 EMOM30 Min 1: run 100m Min 2: 10 burpee Min 3: 15 jump squat

Thursday Aug 27 AMRAP15 10 dumbbell snatch 50/35 (Rx+ 70/50) 20 box jump

Wednesday Aug 26 5 RM Backsquat *compare to July 7 Optional: 21-18-15-12-9-6-3 Snatch 75/55 Ab Mat sit-up

Tuesday Aug 25 "DT" 5 rounds 12 deadlift 9 hang power clean 6 push jerk Rx: 155/105

Monday Aug 24 Row 2000m 50 wallball 20/14 1000m row 35 wallball 500m row 20 wallball

Friday Aug 21 2 rounds 1000m run 40 burpee 30 kettlebell swings 53/35 800m run 30 burpee 20 kettlebell swings 400m run 20 burpee 10 kettlebell swings

Thursday Aug 20 Backsquat (based off 5 RM) 4@86% 3@92% 2@98% -rest 3 min 4@92% 3@98% 2@104% -rest 3 min 4@98% 3@104% 2@110% 
 Optional: 30-20-10 cal bike 100m farmer carry 53/35

Wednesday Aug 19 AMRAP20: 2 rope climb 10 dips 20 abmat sit-ups

5 rounds 3 cleans 225/155 200m sprint 20 kb snatch 53/35 (10 each arm) Rest 2 min

Monday Aug 17 50 box jumps 24/20 25 pushups 40 box jumps 20 pushups 30 box jumps 15 push ups 20 box jumps 10 pushups 10 box jumps 5 pushups

Friday Aug 14 3 rounds 400m run 15 cal ski 400m run 15 cal row 400m run 25 wall ball 20/14 400m run 75 feet burpee broad jump