Aug
14

"Pressed for time!"

5 x 1
1 Push Press + 1 Push Jerk + 2 Split Jerks

3 x 5:00 ON / 1:00 OFF
15/20 Calorie Row
15 OH Squats (75#/115#)
20 Plyo Skaters (each)
15 Toes-2-Bar
30’ Bear Crawl

Aug
13

"Handle it!"

EMOM for 10:00:
Snatch Deadlift + Snatch Pull + Hang Snatch

4 Rounds:
15 Deadlifts (155#/225#)
9/12 Ring Dips
9 Burpee Pull Ups

(20:00 cap)

Aug
12

"Burnin’ up!"

5 x 3:00 ON / 1:00 OFF
4 Power Cleans (95#/135#)
7 Push Ups
10 Air Squats

Aug
11

"Animal instincts!"

Box Squat (12:00)
Build to a 2RM

4 Rounds:
21 Wall Ball
12 steps Front Rack Lunge (65#/95#)
1/2 Rope Climbs
12 KB Swings (53#/70#)
21 Sit Ups

17:00 cap.

Aug
10

"In for the long haul!"

Turkish Get Ups
3 x 4 (each side)
Max reps HSPU (or 0:30-1:00 Handstand Hold)

3 Rounds: (8:00 cap)
50 Double Unders
7 Hang Squat Snatch (85#/125#)

Rest 2:00

AMRAP in 8:00:
10 each KB Clean and Press (35#/53#)
12 Box Jumps
15 Knees-2-Elbows

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