August 5 - 10

Monday

Front Squat 5x4 w/2 sec pause @ bottom

WOD: 21-15-9

thruster @95/65 pullup+T2B = 1 rep cal row

Tuesday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 4 RFT

50x DU 5x HSPU 50x DU 10x pullups 50x DU 15x Burpee BJ 50x DU 20x wallballs

Wednesday

Sumo Deadlift 6x5

WOD: EMOM (14 min)

Odd: 8x Deadlift @ 225/155 + 40m sprint (20m down&back) Even: 8x box jumps @ 30/24" + 40m sprint (20m down&back)

Thursday

Strict pullups 10-9-8-7-6-5-4-3-2-1 ring dips 1-2-3-4-5-6-7-8-9-10

WOD: 4 min Tabata

KBS @ 70/50 2 min rest 4 min Tabata T2B 2 min rest 4 min tabata wallballs @ 20/14

Friday

Push complex 2 Push Press + 3 Push Jerk accessory: 3x8 bent-over row

WOD: 8 min AMRAP

5 G2OH @ * 95 / 115 / 135 / 155 25 DU *choose your working weight