Monday August 10 - Saturday August 15, 2020

Monday August 10

Part A

15min Handstand hold/walk practice

Part B

6 rounds
25 WBS 20/14   
5 PC & J 135/95

Tuesday August 11

Part A

6min cap   
15-12-9-6-3
TTB
Push ups
At the 6min mark
6min cap    
15-12-9-6-3
Dips   
Pull ups

Part B

AMRAP 6min   
6 DB Box step overs 24/20”-50/35  
3/2 bMU  
rest 3min   
AMRAP 6min    
6 DB Alt snatch 50/35   
3 deficit HSPU 2"

Wednesday August 12

Part A

kipping/Butterfly pull up practice 15min

Part B

For time  
1 Burpee box jump over 30/24 – use of hands to jump over box is permitted. Feet do not need to touch box  
25 DU's  
2 BBJ   
25 DU's   
3 BBJ
25 DU's
 ...   
10 BBJ   
25 DU's

Thursday August 13

Part A

5min cap  
20 strict HSPU   
at the 7min mark   
1 set max unbroken strict pull ups - without letting go of the bar- 1 set unbroken kipping pull ups

Part B

1k run
100 burpees
1000m row

Friday August 14

Part A

15min mobility

Part B

For time  
30 SDLHP  95/65      
30 Front squats
30 H squat clean   
30 Power snatches
30 OH squats

Part C

30sec work- 30sec rest x 3 rounds
Mountain climbers
Hollow hold
Low plank
Arch hold

Saturday August 15

Part A

15min mobility

Part B

EVA  
45min time cap- choose KB load accordingly  
5 Rounds for Time
800-meter Run
30 Kettlebell Swings (2/1.5p)
30 Pull-Ups