August 30, 2019

40/30 cal. Assault Bike
50 Inverted Ring Rows
50 Double-unders
50 KB Snatches (16/12 kg)
50 Single-leg Hip Extension
50 Toes-to-Bars

August 29, 2019

2 Front-Rack Lunges (135/95 lb.)
3 Slam Balls (25/15 lb.)
Add 2 Front-Rack Lunges
and 3 Slam Balls every round
As far as possible in 22 min.

August 28, 2019

750-m Row
200-m Run

Rest 2 min.

500-m Row
400-m Run

Rest 2 min.

250-m Row
600-m Run

August 27, 2019

400-m Single-Arm Farmers Carry
40 DB Front Squats (50/35 lb.)
30 DB Anchored Sit-ups
20 DB Squat Cleans
400-m Single-Arm Farmers Carry

*Use 1 DB for Squats and Cleans.

August 26, 2019

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

August 23, 2019

Snatch Balance
1-1-1-1-1

Squat Snatch
3-3-3-1-1-1

August 22, 2019

100-m Run
20 Lateral Box Jump Overs (24/20 in.)
200-m Run
20 Parallette Pass Throughs
300-m Run
10 Lateral Box Jump Overs (24/20 in.)
10 Parallette Pass Throughs
400-m Run

August 21, 2019

5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps
AMRAP 15 min.

August 20, 2019

4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups
10 rounds

August 19, 2019

2-k Row
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/35 lb.)
7 Ring Dips

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