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A1. Dead-lift 3×5 +5-10lbs from August 5 A2. Hip flexor wall mobilization For time: 500m row, 25 Wall-ball, 25 DB Push press, 400m run, 25 KB Swings, 25 Abmat sit-ups

Warmup: 5 minute ascending: 1 burpee 1 slamball 1 shuttle run … 2 burpees 2 slamballs 2 shuttle runs … Lift 4 rounds: 6 push press 12 pushups 25 medicine ball throws with a partner (one partner lays on the ground and passes ball to partner above) STATIONS: 4 rounds:

A1. Weighted chin-up 3×5 +1-5lbs from Aug 4 A2. GHD Sit-up x15 AMRAP in 30 minutes: 800m run, 80 Air squats, 8 Muscle-ups

Warmup: Hinge pattern with dowel x 5 10 kb deadlifts 10 active shoulders hinge pattern with dowel x 5 10 kb swings 10 beat swings hinge pattern with dowel x 5 Kettlebell figure 8’s x 10/way 10 pullups or 10 ring rows Lift: Snatch deadlifts 5×5 WOD: 20 minute AMRAP:

A1. Front squat 3×5 +5-10lbs from July 22 A2. Bench T-spine mob x6 AMRAP in 8 minutes: 8 Box jumps, 8 Dead-lifts, 8 Toes to bar

Warmup: Upper body foam roll 7 way shoulder stretch 8 minute warmup: (start with an easy pace and build intensity over the 8 minutes) 5 shuttle runs 5 beat swings 5 bounding jumps 5 inchworms with a pushup Technique Practice: 2 groups: 1. Pull-Ups start with hollow body/ supermans 2

A1. Strict press 3×5 +1-5lbs from July 30 A2. Hollow body with band x20 3 Rounds for time: 50 Double-unders, 30 Push-ups, 400m run

Warmup: Roxanne Partner burpee warmup! Mobility: knee up, lunge, ankle mobility lunge with elbow reaching to ankle lunge with twist wrist stretches Lift: squats 4×10 WOD: 3 rounds: 1 minute max calories rowing rest 1 minute 1 minute max thrusters rest 1 minute 1 minute max situps rest 1 minute

Burgener warm-up/Mobility Every minute on the minute for 20 minutes: 2 Cleans + 1 Jerk

A1. Bent over row 3×5 +5lbs from July 28 A2. Pigeon to cossack x3/side Death by Burpees + Front squats Minute 1: 1 burpee, 1 front squat (from the floor) Minute 2: 2 burpees, 2 front squats Minute 3: 3 burpees, 3 front squats … Until unable to complete all