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