60/5
70/5
75/3
80/3)3
4 Rounds
6 Power Snatch (70)
12 Burpee Box Jumps
100m Farmer Carry
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Back Squat
60/5 70/5 75/3 80/3)3 4 Rounds 6 Power Snatch (70) 12 Burpee Box Jumps 100m Farmer Carry
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3 Rounds
10 Thrusters (Unbroken) 25 Kettlebell Swings (Unbroken) 2 Rounds 4 Truster Complex (Unbroken) 200m Run 1 Round Max Effort Bear Complex 50 Burpees *Prescribed Load: 65% of Push Press **5 Burpees/rep if not unbroken ***Subtract 5 Burpees for every bear complex completed Front Squat
60/5 70/5 75/3)/5 14min AMRAP 10 Ring Dips 20 Kettlebell Snatches 30 Double Unders Deadlift
60/5 70/5 75/3)3 3 4Min AMRAPs 1Min Rest 3 Jerks 6 Lateral Burpees 3 Jerks 6 Toes to Bar 3 Jerks 6 Alternating Plate Lunges Back Squat
60/5 70/5 75/4)4 4 Rounds 1Min AMRAP Wall Balls 8 Power Cleans (65) 16 Box Jumps Overhead Squats
60/5 70/3)2 75/3)3 5 Rounds 7 Snatches (65) Sprint Max Effort Pull Ups ...and Snatches
3 Rounds 1 Rope Climb 5 Hang Power Snatch (60) 30 Double Unders 3 Rounds 1 Rope Climb 5 Power Snatch 10 Knees to Elbow 3 Rounds 1 Rope Climb 5 Squat Snatch 200m Med Ball Run Push Press
60/5 65/5 70/5)3 5 Rounds 8 Deadlift (60) 12 Lateral Box Jumps 15 Kettlebell Swings Front Squat
60/5 70/5 75/5)3 15 Handstand Push Ups 10 Overhead Squat (60) 6 Chest to Bars 12 Handstand Push Ups 10 Overhead Squats 9 Chest to Bar 9 Handstand Push Ups 10 Overhead Squats 12 Chest to Bar 6 Handstand Push Ups 10 Overhead Squats 15 Chest to Bar Cara's Dirty Thirty
400m Sprint 30 Toes to Bar 5 Rounds 6 Hang Cleans (60) 6 Alternating Overhead Lunges (45/35) 6 Box Jump Overs 30 Toes to Bar 400m Run |
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August 2015
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