Monday (Aug 29th) Back Squat 1x6 @ 80-85% 1x8 @ -10 to 20lbs lighter From 6 Rep 1x10 @ -10 to 20lbs lighter From 8 Rep Warm up and build to your heavy 6 for today and then complete 2 drop sets at higher reps. Shimmy Shimmy Ya (AMRAP - Reps) Every 2min x 5 200m Run Max Wall Balls 20/14 Score is total Wall Balls Tuesday (Aug 30th) Hang In There! 12min EMOM - 10-20 T2B - 15/12 Cal Row - Rest Fitness: Strict Knee Raises 12/9 Cal Row Necessary Accessory 14min AMRAP 200ft Single A

Monday (Aug 22th) 2 Rounds: 30/24 Cal Row 20 Burpee Box Jumps 24/20 Cal Bike 10 Squats Cleans 185/125 400m Run Rest 4:00 between rounds Fitness: 24/20 Cal Row 20/16 Cal Bike 10 Squat Cleans 135/95 Tuesday (Aug 23th) Skill: 12:00 Emom 1- 5 Strict Press 2- 6-12 Strict Pull Ups 3 Rounds For Time 15 STOH 95/65 15 TTB Rope Climbs* Rd 1: 3 RC Rd 2: 2 RC Rd 3: 1 RC 11:00 CAP Fitness: 10 STOH 75/55 20 Sit ups Strict Pull Ups* Rd 1: 6 SP Rd 2: 4 SP Rd 3: 2 SP Wednesday (Aug 24th) Ever

Monday (Aug 15th) Strength: Halting Snatch Grip Deadlift - 5x6 3 sec Tempo Descend Work at about 40-45% of 1RM Snatch for all sets. The Treehouse 8min CTL AMRAP 6 Alt Hang DB Snatch 35/20 6 Lateral Burpee Over DB 6 Pull Up *Add 1 Rep to each movement after each round **CTL=Climb the Ladder Tuesday (Aug 16th) The Attic Every 90sec x 20 (4 Rounds) -20/16 Cal Row -4 Wall Walk -30sec Assault Bike -10 DB(2) Box Step Overs -45 sec Hollow Hold Fitness: 16/12 Cal Row :30 Plate OH hol

Monday (Aug 8th) “July Movement of the month Re-Test” 1RM Snatch Compete: 500m Row 20 KB Thrusters 53/35lbs 30 Push Ups 40 KBS 500m Row Train: 400m Row 20 KB Thrusters @35/20lbs 30 Push Ups 40 KBS 400m Row Tuesday (Aug 9th) Skill: 3 Rounds For Quality: 8/8 KB Reverse Lunges 8-10 Zottman Curls 12-14 Banded Face Pulls Compete: 4 Rounds For Time: 15 DeadLifts (185/125lbs) 2 Rope Climbs :30 L-Sit Train: 4 Rounds For Time: 15 Deadlifts (135/95lbs) 8 Strict Pull-Ups :30 L-Sit Wedne