August 10

1. Bench press 3 sets of 2

2. Box step ups. Holding a bar on your back 95/65 lbs step onto a box 24/20 inch and drive opposite knee up towards your chest, step down and then step up with the opposite foot. Do ten total step ups for one set. Do five sets. Rest as needed.

3. For time
   3 rounds
   10 hang power clean with axle bar 155/105
   10 hspu on thick 45 plates. No abmat between the plates
   then right into 3 rounds
   10 wall balls 40/30 lbs. Attempt to throw to ten foot but if ball only reaches 8 or 9 foot thats ok.
   10 lateral hops. Jump onto the box laterally then jump down on the other side. That makes one rep.

4. 5 rounds for time
    10 ghd sit ups
    10 clapping push ups

5. 100 meter partner band sprints. I'll be at the gym to explain.