Thursday - 300818

Strength: Weighted Pushups 8-8-8-5-5-5 Metcon: AMRAP in 15min: 15 Situps 12 Box Jumps 9 Deadlifts (#100/70)

Wednesday - 290818

Strength: Back Squat 4-4-4-4 Metcon: 5 Rounds for time: 12 DB Snatch (#22.5/15) 15 Wallballs (#10/6) 6 x 8.5m Shuttle Runs w/DB (grey area) Endurance: For time, 21-18-15-12-9-6-3 Run 400m Burpees Dual KB Thrusters (#16/8)

Tuesday - 280818

Strength: Push-Press - 15min to build RM3 Metcon: For time: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry (Left arm, #32/24) Then: 27-21-15-9: KB Swings (#32/24) Toes-to-bar Then: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry

Monday - 270818

Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: AMRAP in 13min: 100 Double Unders 50 Weighted Pushups (#20/10) 25 Thrusters (#50/35) 12 Bar Muscle-ups Endurance: 3 Rounds for time: Run 800m 30 Air-Squats 20 Situps 10 Double Unders Run 800m 30 Lunges 20 V-Ups 10 Double Unders

Sunday - 260818

Strength: Power Clean 3-3-3-3-3 Metcon: For time: 12-10-8-6-4 Overhead Squats (#60/40) 10 Burpee Box Jumps

Saturday - 250818

Strength: Split Jerk 2-2-2-2-2 Metcon: 5 Rounds for time: Run 200m 15 KB Swings (#24/16) Run 200m 15 V-ups Endurance: Amrap in 45 min : Run 400m 10 DB Thrusters (#10/6) 10 Renagade Rows 10 TTB Competitors: A. 3-pos Clean (floor, knee, hang) 15min build for today’s heavy

Friday - 240818

Strength: Deadlift 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Plate G2OH (#20/15) 40 Overhead Lunges (#20/15) Skills: Toes-to-bar

Thursday - 230818

Metcon: “Hammer”: 5 Rounds for time: 5 Power Cleans 10 Front Squats 5 Jerks 20 Pullups Rest 90sec Rx: #61/43

Wednesday - 220818

Strength: Weighted Pullups 5-5-5-3-2-1 *rest 2-3min between sets Metcon: In teams of 2, i-go-you-go for AMRAP in 15min of: 3 Sandbag Over shoulder (#60/45) 5 Ring Dips 7 DB Front Squats (#22.5/15, x2) Endurance: For time: 10-20-30-40-50 Run 800m Situps Box Jumps KB Swings (#16/12)

Tuesday - 210818

Skill/Strength: Squat Snatch - 15min to build RM1 or practice technique Metcon: 10 Rounds for time: 30 Double Unders 6 HSPU 4 Squat Snatches (#43/30) Skills: Toes-to-bar

Monday - 200818

Strength: E3MOM for 7 sets (21min): 2 Front Squats *Build to a heavy load Metcon: 3 Rounds for max burpees: 4min cap: 10 Clean and Jerks (#60/40) Max Burpees in remaining time *Rest 1min between rounds Endurance: For time: 100 Wallballs (#10/6) *every time you break: 20 Burpees

Sunday - 190818

Skill: L-Sit hold - Accumulate 3min *use bars/boxes/rings Metcon: For time: 30 Deadlifts (#80/50) 40 Toes-to-bar 50 Box Jumps 40 Toes-to-bar 30 DeadLifts