your results...

Warmup: 800 m run Caterpillar Warmup Lift: EMOM x 10: 2 hang cleans + 1 push press + 1 jerk WOD: Tabatta situps Tabatta squats (20 seconds of work, 10 seconds rest. 8 rounds each)

A1. Back squat 3×5 +5-10lbs from July 28 A2. Half kneeling overhead lift with band ‘Triangle Couplet’ 15-10-6: Thrusters, Bar Muscle-ups

Warmup: -Row 100 calories w/ partner -Hamstring stretches with partner -Partner BGBS Lift: 4 rounds: 6 dowel hinge 12 RDL 25 ostrich walk WOD: 10-1 deadlifts farmers carries (each round do 1 farmers carry)

A1. Bench press 3×5 across +1-5lbs from July 27 A2. Thoracic Bridge x3/side ‘Dumbbell Bear’ Every minute on the minute for 20 minutes 5 Dead-lifts, 5 Hang cleans, 5 Front squats, 5 Push press

Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball throw circuit x 1 Technique: -beat swing using boxes -beat swing to knees to elbow/rings and bar -beat swing, toes to rings/toes to bar WOD: 21-15-9 toes to bar burpees kb

A1. Dead-lift 3×5 +5-10lbs from July 24 A2. Weighted lateral lunge x5/side 4 Rounds for time: 10 Alternating dumbbell snatch, 100m Sprint

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A1. Weighted chin-up 3×5 +1-5lbs from July 23 A2. Dead-bug x8/side 1000m Row, 30 Overhead squats, 30 Pull-ups, 800m Run, 30 Burpees, 30 Box jumps

Warmup: Bridge Run Lift: Back Squat 5×6 (at the same weight) WOD: Team Cindy 20 minute AMRAP: 5 pullups/ring rows 10 pushups 15 squats While one partner is working, other partner rests!