Wednesday August 31

A) Back Squat: 75%x2, 80%x2, 85%x2x3 B) For Time: 11 MIN CAP 20 Power Snatches 135/95 40 Bar Facing Burpees 60 Calorie Row C) 5 Rounds: 10 MIN CAP 30 Double Unders 10 Deficit HSPU 4″/2″ D) Accessory: 5RNFT • Weighted Pull-up x 6 AHAP • Weighted Dip x 6 AHAP • L-Sit Hang: x…

Tuesday August 30

A) Hip Snatch (Power): 1-1-1-1-1-1 • Starting at 65% 1RM Snatch B) 3 Pos. Snatch GDL: 105%x2x5 C) 20 Rounds: 20 MIN CAP 1 Thruster 205/145 1 Strict Muscle Up C2) < 3 Minutes from Completion of (C) Run 800m (NFT/Tempo: 75%) D) Accessory: 3RNFT 15 KB Hip Bridge 15 Weighted Back Ext. 30s OHS Plate…

Monday August 29

A) Front Squat: 70%x2, 75%x2, 80%x4x5 B) For Time: 9 MIN CAP 21-15-9 • OHS 135/95 • HSPU (LVL Surface) • Pull-ups C) AMRAP 14 Row 600m 60 Wall Balls 20/14 Run 300m 30 Toes to Bar 15 Bar Muscle Ups D) Accessory: 3RNFT • 30s L-Sit Hold • 30s Hollow Rock • 30s Freestanding…

Sunday August 28

A) OHS: 2-2-2-2-2 • 3s Pause Rep 2 • Starting at 85% 1RM Snatch B) Snatch Grip Deadlift: 105%x3x4 • Based off 1RM Snatch C) Snatch High Pull: 80.%x3x5 • Starting at Hips D) 10 Rounds: 14 MIN CAP 5 Power Cleans 135/95 1 Legless Rope Climb

Saturday August 27

  A) Bench Press: 65%+x10x3 B) Close Grip BP: 3×5 AHAP C) 1RFT: 18 MIN CAP 100 Air Squats 60 Push Press 115/75 30 Lateral BBXJO 24/20 20 Muscle Ups D) Max Effort: Strict Chin-up x 3 • Rest 2:00 E) Accessory: • Barbell Curl: 3×15 • Banded Tricep Ext.: 3xME 30s

Friday August 26

A) Back Squat: 60%x2, 65%x2, 70%x2x4 B) AMRAP 5 x 3 2 Snatch @ 80% 4 Toes to Bar 6 Alt Pistols – Rest 1 Minute – C) 1RFT: 9 MIN CAP 120 Double Unders 60 KBS 70/53 30 CTB Pull-ups D) Accessory: 3RNFT • Single Arm OHS x 8 (EA) • 16 Weighted Back…

Thursday August 25

*** Active Recovery *** A) Run 600m (Tempo 80%) – Rest 5 Min – Interval: 10 Rounds • 100m Sprint • Rest 1:15 B) 3RNFT: 150ft Bear Crawl 150ft Crab Walk Max Effort UB Push-ups C) Accumulate • 200ft Lateral Banded Walks • 150 Banded Pull-Apart’s • 150 Banded High Pulls • 3 Minutes Freestanding…