THURSDAY 09.01.2016

A. Clean Grip Deadlifts 5×4 B. AMRAP 30: In teams of 2 alternate rounds 250m Row 20 Walking Lunges w/ KB 53/35 10 Toes to Bar

WEDNESDAY 08.31.2016

A. Every 90 sec for 5 sets: 2 Clean High Pulls 1 Clean 1 Front Squat 1 Jerk B. 3 Rounds for time: 21 Wall Balls 20/14 14 HSPU 7 Power Cleans 135/95

TUESDAY 08.30.2016

A. Back Squat 5×3 (1st rep is @30×1) B. Every 2 min for 7 rounds: 4 Deadlifts 185/135 6 Burpees 100m Sprint

MONDAY 08.29.2016

A. Every 90 sec for 7 sets: 2 Snatch High Pulls 1 Snatch 1 Overhead Squat B. AMRAP 18: 20 Double Unders 30 sec FLR 10 Push Press 115/85 10 Box Jump Step Down 24/20

FRIDAY 08.26.2016

A. 30 min EMOM Min 1-10: Odd minute: 8-12 Dips Even minute: 10-15 Bent Over Barbell Rows Min 11-20 Odd minute- 15 Push-ups Even minute- 8-12 Pull-ups Min 21-30 Odd minute: 12-15 Barbell Curls Even minute:8-12 Ab Rollouts