August 21

1. Squat Clean 5 sets of 1. 90-95% of max.

2. Push press 3 sets of 3

3. 10 db clean to overhead 70/45 lbs dbs. Rest 90 seconds x3

4. For time
    9 muscle ups
    9 kb snatch left arm 80/55 lbs
    9 kb snatch right arm
   run 200m
    7 muscle ups
    7 kb snatch left arm
    7 kb snatch right arm
   run 200m
    5 muscle ups
    5 kb snatch left arm
    5 kb snatch right arm
   run 200m
    After last run, rest 10 minutes and then row 1000m

5. Pull a sled behind you for 100 feet. Make the sled as heavy as possible while still able to do the 100 feet without stopping. 6 sets rest as needed.