8/18/16

• warmup
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• A. EMOM 14
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• min 1: 10 (5L/5R) Single leg RDL (ahap)
• min 2: 4 bar muscle ups / or 5-8 strict pullups
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• B. 6 rounds
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• 15 toes to bar
• 10/7 Bike calories

8/17/16

• A. Floor Press 5-3-3-1-1
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• B. EMOM 25
• min 1: 2 rope climbs
• min 2: 10 box jumps (30"/24")
• min 3: 4 squat snatch (135/95)
• min 4: 50 double unders
• min 5: rest

8/16/16

• A. Clean Shrug Pull 3-3-3-3-3
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• B.
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• 15-10-5
• Strict HSPU
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• 12-8-4
• Front Squat (205/135)
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• rest 3 minutes from your finish time
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• 20-15-10
• HSPU (kipping allowed)
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• 20-15-10
• Front Squat (135/95)

8/15/16 - Rankel

• warmup - 500 m row and squat clean technique
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• A. Squat Clean 1RM in 12 minutes
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• B. 20 min AMRAP
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• 6 Deadlifts (225/155)
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• 7 Burpee Pull-ups
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• 10 KB American Swings (70/53)
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• Run 200m

8/13/16

• coaches warmup
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• 
  
• 10 Pullups / Ring Row
• 10 med ball situps
• 1200 M run
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• 15 Pullups / Ring Row
• 15 med ball situps
• 800 M run
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• 20 Pullups / Ring Row
• 20 med ball situps
• 400 M run
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• 25 Pullups / Ring Row
• 25 med ball situps
• 200 M run
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• 30 Pullups / Ring Row
• 30 med ball situps
• 100 M run