Aug 11-16

Monday

Clean 80% 3r
90% 1r
95% 1r
35% 2r
80% 3rX 4s
80% 2r

10 Rnds
7 Burpees
7 TTB

Tuesday

Front Squat
80% 3r
90% 1r
100%1r
85% 2r
80% 3r x 3s

"Tabata Something"
2 min each exercise
pull ups
push ups
situps
squats

Wednesday

Snatch Balance
80% 3r
90% 1r
95% 1r
85% 2r
80% 3rx4s
80% 2r

Death by pull ups

Friday

5K

Saturday

Backsquat
80% 3r
90% 1r
100% 1r
85% 2r
80% 3rx 2s
80% 2rX2s

30 thrusters 135/95
30 L pull ups

Aug 4-9

Monday

80% 3r
90% 1r
95% 1r
85% 2r
90% 1r
80% 3r X 2s

5 rnds
2 min between rnds
400 run
500 row

Tuesday

Romanian Pull
80% 2r
90% 1r
85% 1r
80% 2r

7 Rnds
8 muscle ups
50 yrd Farmer Carry 55# dumbell

Wednesday

Snatch
80% 3r
90% 1r
85% 2r
80% 3r x 2s
80% 2r

21-15-9-9-15-21
Deadlift 225/145
Burpee

Friday 

Jerk from rack
80% 2r
90% 1r
85%1r
80% 2r

Add a round if you deserve penalty rounds this week
Hotshots 19
6rnds
30 squats
19 cleans 135/85
7 pull ups
400 run

Saturday

Backsquats
80% 3r
90% 1r
95% 1r
85% 2r
80% 3r
80% 2rx2s

 "angie"
100 push ups
100 pull ups
100 sit ups
100 squats

July 31-Aug 2

Friday

Clean Pulls (use rack) Percent based on max clean

80% 3r
90% 2r
85% 2r
90% 2r
85% 2r
80% 3rx 2s

EMOM

Even Min
5 back squats 185/135
Odd Min
10 ring dips

Saturday

Backsquats

80% 3r
90% 2r
85% 2r
80% 3rX3s

Penalty rounds
Add ten to each set of each exercise
50-35-20
Thruster 75/55
Burpee
20-35-50