Thursday 8-30

Mobility: Hips/Lats

A: 10 min cap

5 Rounds of Strict Pull Up Cindy

5 Strict Pull Up

10 Push Up

15 Air Squat

Then…

3 Rounds

10 Thruster + 10 Push Jerk + 10 OHS + 10 Front Squat (Empty Bar)

B: 5-5-5-5-5

Back Squat @ 75-80%

C: “Air Force” For Time

20 Thruster 95/65

20 SDLHP 95/65

20 Push Jerk

20 OHS

20 Front Squat

*Perform 4 Burpee EMOM

Standard

Friday 8-24

“Happy Birthday Coach CraigerDude”

On Sunday…

Mobility: Hips/Lats/OH Pos

A: 8 min Build Max Thruster

B: For Time

In teams of two with one partner working at a time…

“Frantasy Land”

21-15-9 Thruster 95/65 Pull Up

15-12-9 Thruster 115/75 C2B

12-9-6 Thruster 135/95 Bar MU

Standard

Thursday 8-23

Mobility: Hips/L and T Spine/Lats

A: 3 Rounds

10 Cat/Cow

10 Bird Dog

10 Superman

10 sec Hollow Hold

10 Tuck Crunch

10 V Up

10 Jack Knife

10 sec Hollow Hold

3 Wall Walk

10 Ring Row

B: 3-3-3-3-3

Back Squat @ 80%

C: 10 min AMRAP

30 DU

15 Wall Ball 20/14

Standard

Wednesday 8-22

“Wear Pink”

Mobility: Calves/Hams/L and T Spine

A: 3 Rounds

10 DB/KB Deadlift

10 DB/KB Reverse Lunge

10 DB/KB Lateral Lunge

10 DB/KB Box Step Up

5 Broad Jump

5 Vertical Squat Jump

B: For Time (25 min Cap)

400 m Run

50 Box Jump Over 24/20

400 m Run

50 RKBS 70/53

400 m Run

50 Burpee

400 m Run

100 AMSU

Standard