Aug 17-22

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Monday

Shoulder Press (max)
“Heat”
10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95lbs
Flash Pushups
Sprint 200ft

Tuesday

Power Clean (max)
Workout
1 min max reps
1 min rest
Thrusters 135/95 OR OHS
Box jumps 30/24
MU’s or Pullups/Dips
Row Meters
GHD Situps
KB Swings 70/55
record reps of each exercise.

Wednesday

Back Squat (max)
Metcon (Time)
3 Rounds
400m run
20 Tire flips
20 HSPU or 20 Push Press 95/65

Thursday

Trap Bar Deadlift (max)
WOD
AMRAP in 10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25

Friday

Bench Press (max)
Front Squat (max)
WOD
Version 1
EMOM for 12 min
ODD
4 Pushups
10 Situps
EVEN
5 Deadlifts 185/135
5 Burpees
Metcon (No Measure)
Version 2
EMOM for 12 min
ODD
4 Clapping Pushups
8 Toes To Bar
EVEN
5 Deadlifts 225/155
5 Burpees

Saturday

“Thirteens”
Complete in any order:
13 Chest-2-Bar
13 Goblet Squats 53/35 KB
13 HSPUs
13 Box Jumps 30/24
Row for 13 Calories
13 Toes to Bar
13 Shoulder-2-OH 135/95
13 OH Walking Lunges 45/25
13 Kettlebell Swings 53/35
13 Wallballs 20/14
13 Burpees
13 GHD Situps
13 Back Squat 135/95 (From Ground)