August 2021

For time: 
400 Meter run
50 Goblet Squats 55/35# Rx+70/55# MRX45/25#
600 Meter run
70 One Arm OH Kettlebell Walking Lunge Steps 55/35# Rx+70/55# MRX45/25#
800 Meter run
90 Kettlebell Swings 55/35# Rx+70/55# MRX45/25#
1000 Meter run

3 Rounds for reps:
60 Seconds: Sumo Deadlift High Pull 75/55# Rx+95/65#
60 Seconds: T2B
60 Seconds: Wall Ball Shots 20/14# 10/9’ Rx+11/10’
60 Seconds: Rest
Right into
2 Rounds for reps:
45 Seconds: Sumo Deadlift High Pull 75/55# Rx+95/65#
45 Seconds: T2B
45 Seconds: Wall Ball Shots 20/14# 10/9’ Rx+11/10’
45 Seconds: Rest
Right into
1 Round for reps:
30 Seconds: Sumo Deadlift High Pull 75/55# Rx+95/65#
30 Seconds: T2B
30 Seconds: Wall Ball Shots 20/14# 10/9’ Rx+11/10’

Rest day

Open Gym will only be offered from 10:00am to 11:00am today.  

6 Rounds
Every 5 minutes
For time:
500/400 Meter Row
21 Hand Release Push-ups MRX 12 reps
15 Pull-ups MRX 9 reps
9 Ring or Bar Dips MRX 6 reps

Tomorrow Open Gym will only be from 10:00am to 11:00am.  

AMRAP in 3 minutes of:
Buy-in 400 Meter run MRX 200 Meter run
Max Rep Power Cleans 135/95# MRX 95/65#
Rest 3 minutes
AMRAP in 3 minutes of:
Buy-in 400 Meter run
Max Rep Front Squats
Rest 3 minutes
AMRAP in 3 minutes of:
Buy-in 400 Meter run
Max Rep S2O
Rest 3 minutes
AMRAP in 3 minutes of:
Buy-in 400 Meter run
Max Rep Clean & Jerk
Rest 3 minutes
AMRAP in 3 minutes of:
Max reps of the following complex:
Power Clean + Front Squat + S2O + C&J (complex should be unbroken)