August 10th

Strength Squat Clean ThrusterBuild to a Heavy Single Conditioning AMRAP 15:7 Clusters (135/95)14 Lateral Burpees Over Barbell

August 7th

Strength Back Squat “12-6-3”12 Reps 6 Reps 3 Reps Conditioning “Free Agent”6 Rounds For Time:200 Meter Run21 Wallballs (20/14)15 Kettlebell Swings (53/35)9 Chest to Bar Pull-ups

August 6th

Skill Rope Climb Conditioning For time: 50-40-30-20-10 Double Unders Sit Ups 5-4-3-2-1 Rope Climbs

August 5th

Strength Barbell ComplexBuild to a Heavy Complex:2 Power Cleans2 Front Squats2 Push Jerks “Snickers”30-20-10:Power CleansFront SquatsPush Jerks Barbell: 95/65

August 4th

Barbell Bench Press5 Supersets:30 Double-Unders5 Barbell Bench PressRest as needed between sets. Dumbbell Bench Press1 Set for Max Reps (50s/20s) Immediately following:100 Banded Pull-Aparts Conditioning For Time:800 Meter Run40 Over-and-Back Dumbbell Hops 30 Toes to...

August 3rd

“Catch & Release”On the 4:00 x 5 Rounds:50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)200 meter weighted run12 Kipping Handstand Push-ups9 Deadlifts (225/155)