August 9

1. Front Squat 3 sets of 2

2. Holding 2 kettlebells do max hang squat cleans as possible in 1 minute. Rest 3 minutes x3 70/45 lbs.
    For the kb clean, the bells start between the legs swing upward and caught in rack position while in a sqt        
    then stood up and bells return to starting position.

3. For time
    100 double unders
    80 shoulder to overhead 95/65 lbs
    60 hops 24/20 inch
    40 ring dips
    20 dumbell power cleans 70/45 lbs dumbells. The dumbells must touch the ground on each rep.

4. Drive Prowler 100 feet. Four 45 lbs plates for guys and two 45 lbs plates for girls. Immediately after the
    push sprint to where you began the push and then back to where the prowler sits. Rest 90 seconds. Do
    8 sets.

August 8

1. Split Jerk from front rack. Work up to a weight that is 90 to 95% of your max and do 5 sets of 1

2. 4 Front Squat 2 Thrusters 4 Hang Power Cleans with Dumbells 50/35 lbs, do this cycle twice.
    2 minute rest. 3 sets

3. 50 hops for time 30/24 inch. Must show control on top of box before hopping down.

4. 9-7-5
   Hang Squat Snatch 145/100
   Bar Muscle Ups

August 7

1. Push Press 3 sets of 2

2. 5 Hang power snatch, 5 OHS, 5 Hang power snatch, 5 OHS. Attempt to do this cycle without
    dropping the bar. 135/95. 2 minute rest x3

3. 100 du as fast as possible, rest 90 seconds x3

4. 21-15-9 wall ball to ten foot 30/20 lbs and chest to bar then immediately into
    21-15-9 burpees with 6 inch touch and dumbell swings 55/35

5. Row 900m all out effort, full recovery then row 300m all out

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.

August 4

5 mile trail run

August 3

1. Deadlift 3 sets of 4
    Bench Press 3 sets of 4

2. Max reps Clean to Overhead 155/105 touch and go reps, bar can rest overhead or in front rack.
    Full recovery rest then repeat.

3. 3 rnds
    30 ghd sit ups
    60 double unders

4. 200 air squats for time

5. 100 meter sprint rest 90 sec x5

August 2

1. Front Squat 3 sets of 4

2. 10 Power Snatch 185/120 2 min rest x3

3. 30 HSPU on parallettes, put abmat or plates so depth is about 8 inches

4. 20 KB swings 100/70
    5 Muscle ups
    16 swings
    5 MU
    12 swings
    5 MU
    8 swings
    5 MU
    4 swimgs
    5 MU

5. Row 600 all out.