August

Skill Practice: L Sit L Sit Pull-up Muscle-up Handstand push-up Turkish get up KB Snatch

AMRAP 15:00 3 Burpees 6 KB Swings 70/44 9 Box Jumps

9:00am at The Dobson High School Track Add up your times for a total: 400-600-800-600-400     -work to rest 1:1

Back Squat 5-5-5-5-5 Bench Press 5-5-5-5-5 Deadlift 5-5-5-5-5  

FRAN For time: 21-15-9 Thruster 95/65 Pull-ups

5:30pm at Windmills Park 5 rounds: 20-40-60 walk back recovery 2:00 Rest

4 rounds for time: 500m Row 3:00 Rest

Push Press: 3-3-3-3-3 Weighted Pull-ups 3-3-3-3-3 Deadlift: 3-3-3-3-3 3 rounds alternating with a partner: 20 MB Sit-ups 20 MB Twists 20 Throw Downs

For time: 1500m Row 150 Push-ups 150 Sit-ups *partition push-ups and sit-ups as needed

5:00pm at Windmills Park 50 T2B Prowler 6 x 50yrds 1:00 rest