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16
Aug

2018.08.16 | Advanced

PART 1
3-3-3-3-3
Front Squats

PART 2
5-5-5-5-5
Presses

PART 3
Rest 2 minutes between rounds.
4 rounds for time:
50 Calorie Air Bike

15
Aug

2018.08.15 | Advanced

PART 1
D-Ball cleans must be alternating shoulders.
20 minutes for rounds:
400m Run
2 x Rope Climbs (15 Feet)
10 x D-Ball Cleans (100/70)

PART 2
For form:
10 x Muscle-Ups
50 x Hip Extensions
8 x Parallette L-Sit Holds <:20/:10>

14
Aug

2018.08.14 | Advanced

PART 1
Every minute on the minute for 10 rounds:
1 x Deadlifts @85+% 1RM

PART 2
5 rounds for time:
5 x Squat Snatches (155/105)
50 x Double-Unders

PART 3
5 rounds for form:
10 x GHD Sit-Ups
10 x Standing Teapots (Each Side) (45)

13
Aug

2018.08.13 | Advanced

PART 1
Try to use the largest unbroken sets.
5 rounds for form:
10 x Strict Ring Dips
10 x Strict Pull-Ups

PART 2
For time:
25 x Kettlebell Swings (70/53)
25 x Toes To Bar
1000m Row
25 x Toes To Bar
25 x Kettlebell Swings (70/53)

11
Aug

2018.08.11 | Advanced

PART 1
For time:
100 x Pull-Ups
100 x Kettlebell Swings (53/35)
100 x Double-Unders
100 x Front Squats (95/65)

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