August 6

1. Back Squat 3 sets of 2

2. 20 DL 335/220
    30 sec rest
    20 Bench Press 205/120
    5 min rest
    20 Bench Press 205/120
    20 DL 335/220

3. 1-2-3-4-5-6-7-8-9-10-11-12
    Toes to bar (each set must be unbroken)

4. 15 Muscle ups
    run 200m
    15 front squat 45/35 lbs dumbells
    run 400m
    15 front squat 45/35 lbs dumbells
    run 200m
    15 Muscle ups

5. Prowler Push, drive prowler about 100 feet for 5 to 10 pushes.