August

Total reps in time allowed: 5:00 HSPU 4:00 Sit-ups 3:00 Ring Dips 2:00 L Pull-ups 1:00 Push-ups

For time: 1k Run 1k Row 1k Run 1k Row 1k Run

Back Squat 5-5-5-5-5 AMRAP 12:00 6 Pull-ups 9 Push-ups 12 KBS 53/35

Annie For time: 50-40-30-20-10 Double Unders Sit-ups

Monday at 5:30pm 3 rounds for time: 6 Bench Press 225 9 Deadlift 275 400m Sandbag Run 35

For time: 1600m Run 15-12-9 HSPU K2E Box Jump 30/24

Work up to a top end set on each exercise at the prescribed reps: Front Squat 3-3-3-3-3 DB Thruster 7-7-7-7-7 KBS 11-11-11-11-11 MB Sit-up 15-15-15-15-15

For time: 5k Row *If you don’t have a 2k Row time on the record board, do a 2k!

Rest Day

Fran For time: 21-15-9 Thruster 95/65 Pull-up