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Warmup: Arm bars Kettlebell turkish get-ups Lift: 5 sets of 5 strict pull-ups WOD: Fight Gone Bad! 3 rounds of: 1 minute at each with no rest in between until the end of the round: Wallballs (1 minute) Kettle bell swings (1 minute) Box jumps or step ups (1 minute)

A1. Front squat 3×5 +5-10lbs from August 25 A2. Prone 1-arm trap raise x8/side (Teams) Amrap in 15 min: 20/15 Cal row, 20 Air squats

Warmup: Bridge Run Lift: Burgener Warm-up with mobility in between! WOD: 4 rounds: 6 deadlift 6 hang cleans 6 push press 6 front squats 2 minutes rest

A1. Strict press 3×5 +1-5lbs from August 24 A2. Hollow Rock x20 As many rounds as possible in 25 minutes: 400m run, 6 pull-ups, 3 Thrusters, 400m run, 9 Pull-ups, 6 Thrusters, 400m run, 12 Pull-ups, 9 Thrusters … Continue adding 3 reps to each; pull-ups and thrusters every round.

Partner Warmup: 2 rounds: 20 wall-balls (alternating) 5 reverse inchworms 5 burpees while partner hangs in hollow body/active shoulders Lift: 2 rep max bench press WOD: 4 minutes max calories on the rower 4 minutes max burpees 4 minutes max situps

Burgener warm-up/Mobility Emom x6: Power clean, Front squat, Jerk x2, Rest 3 min Emom x6: 2 Full cleans, 2 jerks, Rest 3 min Emom x6: 1 Clean and jerk Emom, ‘Every minute on the minute’