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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: 8-10 sets building in weight to establish:

Burgener warm-up/Mobility 5 sets: Power snatch + Overhead squat + Full snatch 5 sets: 2 Power snatch + 1 Full snatch 5 sets: 2 Full snatch Your goal is to add weight over all 15 total sets

Warmup: Partner medicine ball pass with: dowel hinges in between rounds dowel dislocates dowel inlocates Lift: 4 rounds: 6 strict chinups 12 ring rows 25 band pull aparts WOD: Helen 3 rounds for time of: Run 400 m 21 kb swings 12 pull-ups

A1. Bent over row 3×5 +5lbs from August 10 A2. Goblet squat x6 ‘René’ 7 Rounds for time: 400m run, 21 Walking lunges, 15 Pull-ups, 9 Burpees *30 minute time cap*

Warmup: Running Drills Mobility – pec stretches and hip and ankle mobility Lift: Back Squat 4×10 Partner WOD: 15 minute AMRAP: Row 200 m 10 overhead squats -alternating rounds with a partner-

A1. Back squat 3×5 +5-10lbs from August 7 A2. Wide stance anti-rotation chop x6/side AMRAP in 10 minutes: Dumbbell Farmers carry 50′, 1 Man-maker, Dumbbell Farmers carry 50′, 2 Man-makers, Dumbbell Farmers carry 50′, 3 Man-makers…

Warmup: Bridge Run Foam roll Dynamic mobility Burgener Warm-up WOD: AMRAPS: 5 minutes max rowing 4 minutes max 50 m shuttles (outside from yellow box to first speed bump) 3 minutes max sit-ups 2 minutes max squats 1 minute max snatch

A1. Bench press 3×5 across +1-5lbs from August 6 A2. 1/2 Get-up x2/side ‘DT’ 5 Rounds for time: 12 Dead-lifts, 9 Hang cleans, 6 Shoulder to overhead RX men’s and women’s weights are 155 and 105 respectively

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: