MONDAY, AUGUST 29
5 ROUNDS
500M ROW
2 MUSCLE UPS
4 ALT DB SNATCHES L+R 70/50
6 SINGLE DB OH LUNGES L+R
TUESDAY, AUGUST 30
5-3-1-1-1
WEIGHTED OR STRICT PULL-UPS
10-20-30-40-50
RUSSIAN KBS 1.5/1 POOD
50-40-30-20-10
AIR SQUATS
*2 AIR SQUATS AFTER EACH SET OF AIR SQUATS
WEDNESDAY AUGUST 31
EVERY 6:00 X 4 SETS
(WITH A PARTNER)
800M RUN (TOGETHER)
20 BAR FACING BURPEES (SPLIT)
MAX THRUSTERS IN REMAINING TIME 95/65 (SPLIT)
-REST 2:00 B/T SETS-
THURSDAY, SEPTEMBER 1
3 SETS
3 POWER CLEANS
3 SETS
1 POWER CLEAN
1 HANG POWER CLEAN
3 SETS
1 HANG POWER CLEAN
EMOM X 12
1: 12 TTB
2: 5 HEAVY SANDBAG TO SHOULDER
FRIDAY, SEPTEMBER 2
EVERY 3:00 X 5 SETS
50 DOUBLE UNDERS
4 WALL WALKS
MAX DOUBLE DB BOX STEP OVERS IN REMAINING TIME
-REST :90 B/T ROUNDS-
SATURDAY, SEPTEMBER 3
4 ROUNDS (TEAM OF 3)
P1: 100M FARMER CARRY (TIMEKEEPER)
P2: 1 MAX SET UNBROKEN BARBELL BENCH PRESS 135/95
P3: MAX CALORIE SKI ERG
SUNDAY, SEPTEMBER 4
AMRAP 20
ACCUMULATE 1:00 WALL SIT
100′ WALKING LUNGE (UNWEIGHTED)
ACCUMULATE 1:00 PLANK HOLD
100′ HANDSTAND WALK (OR BEAR CRAWL)
ACCUMULATE 1:00 ACTIVE HANG
25 RING ROWS
