Wednesday 8/17

A.
3 Rounds:
4 Back Squat (75%)
20m Sled Push

B.
3 Rounds:
800m Run
15 Dumbbell Thrusters (40/25#)

Masters
A.
Same

B.
3 Rounds:
400m run
15 Dumbbell Thrusters (25/15#)

Tuesday 8/16

A.
10 min Pistol Work
10 min Strict HSPU Work

B.
EMOM 7
1 Snatch (75%)
2 Overhead Squats

Masters
A.
Same

B.
EMOM 7
1 Snatch (< 50%)
2 Overhead Squats

Monday 8/15

A.
Ring Work
3 Rounds:
5 Ring Pull-ups
5 Ring Dips

Then

10 min Muscle Up work

B.
12 min AMRAP
12 Deadlift
8 Cleans (50%)
12 Sledge Hammers
30 Double Unders
** Use same weight for DL and Cleans

Masters
A.
Same

B.
12 min AMRAP
12 Deadlift
8 Power Cleans (50%)
12 Sledge Hammers
60 Single Unders
** Use same weight for DL and Cleans