082222-082622

Monday (Aug 22th)

2 Rounds:

30/24 Cal Row

20 Burpee Box Jumps

24/20 Cal Bike

10 Squats Cleans 185/125

400m Run

Rest 4:00 between rounds

Fitness:

24/20 Cal Row

20/16 Cal Bike

10 Squat Cleans 135/95

Tuesday (Aug 23th)

Skill:

12:00 Emom

1- 5 Strict Press

2- 6-12 Strict Pull Ups

3 Rounds For Time

15 STOH 95/65

15 TTB

Rope Climbs*

Rd 1: 3 RC

Rd 2: 2 RC

Rd 3: 1 RC

11:00 CAP

Fitness:

10 STOH 75/55

20 Sit ups

Strict Pull Ups*

Rd 1: 6 SP

Rd 2: 4 SP

Rd 3: 2 SP

Wednesday (Aug 24th)

Every 5:00 x 6 sets

:45 Bike @ moderate pace

10 DB (2) Bench Press

100’ Bearhug Sandbag Carry

:45 Plank (hands or elbows)

Thursday (Aug 25th)

For Time:

600m Run

Into

21-15-9

Wall Ball 20/14

Cal Row

Into

600m Run

Into

3 Rounds

50’ Walking Lunges (w/WallBall)

50 Double Unders

Into

600m Run

Into

21-15-9

Box Step Ups (w/WallBall)

Hang DB Snatch

Friday (Aug 26th)

Deadlift 5x4

*Start at 65-70% and build

For Time:

10-8-6-4-2

Deadlifts 225/155

15-12-9-6-3

Pull-Ups

*10:00 Cap

Fitness:

10-8-6-4-2

Deadlifts 155/105

15-12-9-6-3

Ring rows

*10:00 Cap