August 2023

6:30-9 am 10 rounds for time of:5 pull-ups5 push-ups 5 rounds for time of:10 hollow rocks10 back extentions 2 rounds for time of:25 wall-ball shots25 box jumps ♀ 14-lb ball, 20-in box♂ 20-lb ball, 24-in box Scale:5/3/1 roundsWeight & bj height

6:30-9 am Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor) Scale:Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor)

6:30-9 am 3 rounds for time of:10 Turkish get-upsRun 400 meters25/35 lbs Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:200-meter farmers carry100-meter walking lunge50-meter bear crawl ♀ 30-lb DBs ♂ 45-lb DBs Scale:Complete as many rounds as possible in 15 minutes of:200-meter farmers carry100-meter walking lunge25-meter bear crawl ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Weighted chest-to-bar pull-up 1-1-1-1-1 repsWeighted dip 1-1-1-1-1 repsRun 1 mile for time Scale:Jumping pull-ups, slow descentJumping dips, slow descentJog 1/2 mile

6:30-9 am Cindy XXX Complete as much as possible in 20 minutes of:10 pull-ups20 push-ups30 squats15 pull-ups30 push-ups45 squats20 pull-ups40 push-ups60 squats 25 pull-ups50 push-ups75 squats30 pull-ups60 push-ups90 squats Try as long as possible for unbroken sets. Scale: 12 minutes

6:30-9 am Thruster5-5-3-3-3-1-1-1

8-9 am Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans Scale:40 cal Row30 hanging knee raises20 wall balls10 Cleans10 jumping pull-ups10 dips

6:30-9 am Complete as many rounds as possible in 7 minutes of:10 sumo deadlift high pulls10 push presses ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 7 minutes of:7 sumo deadlift high pulls7 push presses ♀ 45 lb ♂ 75 lb

6:30-9 am 4 roundsRun 400 m50 squats Scale: jog and do 30 squats for three rounds