Monday 8/18

10:00 warm up-run/row at an easy pace, shoulder/hip mobility, then 2 rounds at an easy pace of 10 HR push ups and 20 air squats

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A1. Bench Press, 5x4, :10 rest

A2. KTE, 5x8, 2:00 rest

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AMRAP in 12:00

9 back squats (95/135 from the ground)

11 KB swings

250 meter row

Friday 8/15

A. Max out Friday

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3 sets @100%

:30 row

3:30 rest

Thurs 8/14

A1. Push Press, 4x3, :10 rest

A2. CTB pull ups, 4x10, 2:00 rest

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EMOM for 15:00

1st min- 6 burpee box jump overs

2nd min- 8 DB thrusters

3rd min- 30 double unders

Wed 8/13

A. 1 snatch pull + 1 squat snatch, 10x1 @ moderate loads, begin a set every :90

B1. Pendlay row, 3x5, :60 rest

B2. Toes to bar, 3x10, :60 rest

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AMRAP in 7:00

3 wall walks

12 alternating pistol squats

250 meter row

Tues 8/12

A. 10:00 skill work. Muscle ups, pistols, handstand walk, etc

B. In 10:00, build to a heavy 1 rep front squat 

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For time:

200 meter run

20 KB swings

20 pull ups

400 meter run

20 wall ball

20 HR push ups

200 meter run