310817

1) 15:00 to build to a heavy 2 Power Cleans+ 2 Shoulder2OH

2) 6:00 AMRAP
4 HPC (Hang Power Clean) 95/65
5 Back Squats
6 HPC
7 Back Squats
…..

Rest 2:00
6:00 AMRAP
1 KB Turkish Get Up
5 S2OH 95/65

300817

1) Death by 20 yard Sprints

:15 between sets

Rest 5:00

2) Repeat the following for 3 sets

2:00 AMRAP
15 Deadlifts 155/105
AMRAP Burpees Over Bar

Rest 2:00

2:00 AMRAP
15 Burpees
AMRAP Deadlifts 155/105

290817

1) Movement Primer
5 rounds
50′ Sandbag/D-Ball Front Rack Carry + 10 Reverse Lunges
50′ DB OH Carry + 10 S2OH
50′ KB Farmers Carry + 10 DBL KB Russian Swings

2) Police&Fire Games Event 1
For Time:
15 Cal Row
20 Pullups
15 Cal Row
30 Thrusters 115/85
15 Cal Row
40 Burpees
15 Cal Row
50 Double Unders

25:00 Time Cap

280817

1) Front Squat Complex 5 sets of 2 reps
1 rep=:5 Descend, :5 Bottom Pause, 1 1/4 Squat
Increase load each set
Work through full movement mastery!!!

2) 14:00 AMRAP
800m run buy in
then..
18 Wallball Shots 20/14
18 KB Swings 53/35

240817

1) Back Squat 1*Max Effort @ your weight used for last week’s 3*12 Strength Work

2) Back Rack Lunges 8-8-8 ( 4 each leg )

3) Pull-Up Burnout
3 sets
3 Strict Pull-ups immediately followed by Max Effort Banded Pullups

4) 6 rounds for time:
25 Double Unders
20 Push-ups