August 29 - September 4

Monday

"Just Keep Swimming"
10RFT:
- 10/8 Cal row
- 2 Wall walk
- 3 Strict pullups
- 4 Burpee box jump over (24/20)
- 5 Hanging tuck ups

RX+
- Strict C2B
- Weighted tuck ups (20/15)

Tuesday

6 Alternating Sets (RPE-5):
A1) AMRAP-5:
- 500/450m EB
- 6 Split stance KB RDL/side
- 12 Step ups (24/20)

A2) AMRAP-5:
- 200m run
- 15 WB Bear hug squats
- 10 Anchored WB situps

*rest 30sec after each set

Wednesday

A) Build to heavy for 10 alternating reps:
- 1 Push Jerk
- 1 Split Jerk

B) "Yin & Yang"
FT:
21-15-9-6-3
- HSPU
- Pullups
*25 DU after each movement (250 total)

RX+
- DHSPU (4"/2")
- C2B

Thursday

A1) 5 Sets (RPE-8)
AMRAP-1:
- 4 Floor press from rack (tough UB)
- 8 Burpee
- Max cal EB
*rest 1min

A2) 5 Sets (RPE-8) AMRAP-1:
- 8 DB renegade rows (tough/quick)
- 8 DB burpee (no pushup)
- Max cal row
*rest 1min

*rest 5min after A1
*score = total cals divided by 5

Friday

A) 3RM paused back squat
*10sec hold at bottom

B) "Runnin' Funny"
FT:
5-10-15-20
- T2B
- Thruster (95/65)
*200m run after each rd
Then...
20-15-10-5
- WB (20/14)
*200m run w/WB after each rd

Rx+
- WB (30/20)

Saturday

"Yard Work"
Teams of 2:
FT (CAP-30)
- 50 Anchored WB situp passes (20/14)
- 400m KB/DB Farmer Walk (53/35)
- 300 Single unders
- 200ft Wheelbarrow
- 10 RC
- 200ft Wheelbarrow
- 300 Single unders
- 400m Dball Bearhug (70/50)
- 50 Anchored WB situp passes

*partners split work however