August 27

1. Back Squat Ladder. Do one rep every minute, you can do multiple attempts in a minute. Guys start at 315 and up by 10s. Girls start at 155 and up by tens until 205 then go up by 5s. If the starting weight is to close to your max than just start with a lighter weight.

2. 10-8-6-4-2 Power snatch 165/110. Rest 90 seconds between sets.

3. 3 Rnds for time
    8 front squat 225/155
    8 muscle ups
    then immediately into 30 burpees jump over a box. 24/20 inch

4. 10 Squat jumps for max height 90 sec rest x5. For a squat jump you go into a squat and explode out of it getting as vertical as you can. As soon as you land you immediately drop into the next squat.

5. 2 rnds for time
    run 400 m
    row 500 m