“You hear about those temps today?”

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Folks, be prepared for hot one. Hydrate, bring weather, be smart and listen to your body.

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Teams of 2

A. 15 min to 3rm bench press

Rest 2 min

B. 5 min amrap

10 strict pull-ups

20 push-ups

30 air squats

Rest 3 min

C. 5 min amrap

40/32 cal bike

Amrap of, db devils presses

Rest 3 min

D. 5 min clock

30 plate ground to over Head 45/25

50 oh plate lunges

Into max calories on bike

Team

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Teams of 2:

A. 0-18 min

3 rds

600 run (with 45/25#)

33 KB swings 70/53

22 strict pull-ups / or variation

*athletes both run but can swap plate whenever they choose.

B. 20-25

Amrap 5

10 synchro plate thrusters 45/25’s

20 burpees onto plate

Rest 2-3

C. Afap w/ cap

50/40 bike

100 push-ups

200 double unders

Buddy week is coming! Starting Monday, spread the word!

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Teams of 2

Teams of 2

A. OhS : 7rm from floor in 14 min

*front squat as option to modify

Rest 2-3

B. 15 min clock

20 alt 100m shuttles

100 oh DB lunge 50/35

50 synchro burpees (ground = synch)

Rest 2-3 min

C. 6 min

Max cal bike

Teams of 2

A. Clean and jerk to 3rm in 15 min

Rest 2-3

B. Alt 1:1 – 11 min

10/8 cal bike

10 t2b

5 double dB snatch 50/35

Rest 2-3

C. 8 min clock

50 pull-ups

75 push-ups

100 goblet squats 70/53

A. Power Snatch complex:

Floor + hang below + floor ; to max in 14 min

Rest 2-3

B. Afap *stagger where needed

1500m Row (alt every 300m)

100 alt hang db snatch 50/35

100 burpees onto plate 45#

50 clean and jerks 165:113

Team Saturday

A. Power clean 3rm in 12 min

Rest 2-3

B. 10 min clock

1000m run (alt 200m)

Amrap cal bike

Rest 2 min

C. Afap

175 double unders

100 alt db snatch 50/35

100 plate over head alt lunge 45/25

*10 min cap