August 2020

Rest day

4 Rounds for time of:
15 T2B
10 S2O 135/95# Rx+185/125# MRX 95/65#
400 Meter run

AMRAP in 4 minutes of:
15 Squat Cleans 95/65# Rx+135/95# MRX 75/55#
30 Push-ups
Rest 2 minutes and adjust load
AMRAP in 5 minutes of:
10 Squat Cleans 135/95# Rx+185/125# MRX 95/65#
20 Ring Dips Rx+ Strict MRX Bar dips
Rest 2 minutes and adjust load
AMRAP in 6 minutes of:
5 Squat Cleans 185/125# Rx+225/155# MRX 135/95#
10 Handstand Push-ups Rx+ Strict MRX 2/4” deficit

3 Rounds for time of:
800 Meter run
40 Box Jumps 24/20” MRX 20/18”
40 Sit-ups Unanchored Rx+ GHD sit-ups

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).

*If you fall behind, note rounds made EMOM and then it becomes a 20 minute AMRAP*

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to December 30, 2015.