Monday 072919 Workout 3 Rounds For Time 20 Sumo DL High Pull 20 Push Press 800m Run (115/75)I(95/65)I(75/45) Finisher 2 Sets 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank Hold Tuesday 073019 Workout EMOM X 24 Min 1 - 15/12 Cal Bike/Row Min 2 - Gymnastic Pull Of Choice Min 3 - :30 Double KB Front Rack Hold *Some Options for gym pull... 5-10 Ring Rows 5-10 Strict Pull Ups 5-15 Kipping Pull Ups 1-2 Legless Rope Climbs 2-3 Rope Climbs Wednesday 073119 Strength/Skill 5X3 (20

Monday 072219 Strength/Skill 5X3 (30X1) Back Squat Workout Every 5:00 for 3 Sets 12 Burpees Over Bar 12 Front Squats (135/95)I(95/65) 400m Run Tuesday 072319 Strength/Skill On A 10:00 Running Clock.. Muscle Up Development Workout For Time 9 Muscle Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)I(35/25) 7 Muscle Ups 50 DB Push Press 5 Muscle Ups -14:00 Cap- At the top of each minute perform 3 Box Jumps including 3,2,1 go! Recovery 5:00 Foam Rolling *Focus-Lats Shoulde

Monday 071519 Strength/Skill 5X5 (20X1) Back Squat @65-75% of 1RM *Heavier than the previous weeks 5X5. Keep in mind the :02 tempo descent bs. :03 descent last week. Workout AMRAP X 10 15 Wall Balls (20/14)I(14/10) 25 Double Unders Cool Down 400m Walk as class Tuesday 071619 Workout EMOM X 21 Min 1 -- 12/10 Cal Row/Bike Min 2 -- 12 Burpee Step Ups (24/20) Min 3 -- 12/12 DB Step Back Lunges (athlete choice) Wednesday 071719 Strength/Skill Clean Complex Every 2:00 For 8 Sets 1

Monday 090819 Strength/Skill 5X5 (30X1) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- Workout AMRAP 15 200m Run 20/15 Cal Bike/Row 12 Strict Pull UPs Tuesday 070919 Strength/Skill On a 10:00 Running Clock... Handstand Push-up Development Workout Two Parts On a 7:00 Running Clock... 1000m Row then Max HSPU in Remaining Time Immediately into For Time* 35 DB Manmakers (35/20)I(20/15) *In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Pu