8/4/17: Friday

5 Minute AMRAP 1400m run in remaining time: 10 Toes to bar 10 DB Snatch 5 Minute AMRAP 2 500m row in remaining time: 10 Kettlebell Swings (70/55) 10 Plyo Push-ups 5 Minute AMRAP 3 400m run in remaining time: 5 Muscle-ups / 10 Pull-ups 10 Single-arm DB Push Press 5 Minute AMRAP 4 500m…

8/3/17: Thursday: Oly 6:30pm

Front Squat 1×7*From the ground*

Front Squat for load:

#1: 7 reps

Twisted Kalsu

In 10 minutes:
Thruster as much total weight as possible. Every time you drop the bar, perform 5 burpees. Record total weight and total number of burpees. You must use the same weight for the entire WOD.

8/2/17: Wednesday

Bench Press 5x10Bench Press for load:

#1: 10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

#5: 10 reps

Strict AF

10-9-8-7-6-5-4-3-2-1
Strict Pullups 
Strict Ring dips 
Strict Push-ups 
Strict HSPU 
*1 rope climb and 100m run after each round*

8/1/17: Tuesday: Oly 6:30pm

Bear Complex4 Rounds for Max Load:
Each round is 7 unbroken sets of:

• 1 Power Clean

• 1 Front Squat

• 1 Push Press

• 1 Back Squat

• 1 Push Press
You must hold on to the bar for the entire round or do penalty burpees equal to number of drops.