Friday 8/19

A.
Snatch (5×4)
** Add weight every set

B.
With a partner, Partner A Rows while Partner B completes one full round. Then Switch:
8 Rounds:
3 Tire Flips
9 KB Swings (53/35#)
18 Push-ups

Thursday 8/18

A.
Strict Press
5-3-1-1-1-1
** Find your 1 Rep Max

B.
For Time:
40 Lunges
30 Pull-ups
20 Box Jumps
10 Burpees
1 Rope Climb
10 Burpees
20 Box Jumps
30 Pull-ups
40 Lunges

Masters
A.
Same

B.
For Time:
25 Lunges
20 Pull-ups
15 Box Jumps
10 Burpees
2 Rope Lay Downs
10 Burpees
15 Box Jumps
20 Pull-ups
25 Lunges

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