August 2016

10 min amrap 5 chest 2 bar 25 3-tap abs 25 double unders

Strict Press + Lunges (5 sets ascending) 30 Curtis P’s for time

For Time: 25 plated burpees 50 ur choice bar movements (Cannot be deadlift) 75 bx jump overs 50 Wall balls 400 m run

400m run 2 rds 17 hspus 17 bx jumps 17 pull ups 17 kb swings 400m run

4 rounds Max bicep bar curls 10 OH Sqts 10 Push press

5 min amrap Heavy farmers carry shuttle run Weight lifting: Back Squat 4×2

2 rds 22 deadlifts 22 burpees 22 bx Jump Overs

1 (Squat Clean)+5 (Hang clean 80%) 2+4 3+3 4+2 5+1 1-2-2-1 Squat cleans 10-10-10-10 DB Snatches Toe to bars  

10x100m Sprints 5x horses

Hang clean N Jerk (Warm up) 6 min AMRAP 1 hang clean n jerk 6 bx jumps