8/5/2015

20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility

8/4/2015

A. Push Jerk - tough single
B1. Burpees x 10 reps AFAP rest 15 seconds
B2. Shoulder 2 Overhead x 10 reps 165/105 rest 15 seconds
B3. Chest 2 Bar Pull-Ups x 10 reps (or max unbroken if less than 10 reps) rest 3 minutes x 3
C. Accumulate 2 minutes Hollow Rocking
+
For time:
45 Pull-Ups
45 Thrusters 95/65

Finisher:
10 minute cooldown jog/row/bike

8/3/2015

A. Front Squat - work to a tough single
B. Snatch - work to a tough single
C1. Weighted Sorenson Hold x 30 Seconds rest 90 seconds (https://youtu.be/cbmSbUrdHkE)
C2. GHD Situp x 15 UB Reps rest 90 seconds x 3
+
10 minute clock:
Row - Max Calories (Goals - 200/150)

8/2/2015

Rest Day

8/1/2015

For time:
500m Row
40 Wall Ball Shots 30/20
30 Deadlift 165/105
20 Strict HSPU
10 Muscle Ups
20 Strict HSPU
30 Deadlifts 165/105
40 Wall Ball Shots 30/20
500m Row