30

• Front Squat 3-3-3
• 3 RFT: Wall Balls, Pull-ups and Handstand Push-ups
• 4 RFT: Muscle-ups, Hang Squat Cleans, Toes-to-bars and Wall Balls
• 4 RFT: Deadlifts, Bar Muscle-ups, Shoulder-to-Overheads and One Arm Dumbbell Snatch (Alternating)s
• 4 RFT: Handstand Walks, Overhead Squats and Double Unders

31

• Thruster : 2 Rep Max
• Every 1 min for 10 mins: Thrusters and Double Unders
• Alt EMOM 15 mins: Toes-to-bars, Handstand Push-ups and Wall Balls

Aug | 1

• 3 RFT: Thrusters, Kettlebell Swings and Pull-ups

2

• Deadlift : 1 Rep Max
• Every 2 mins for 20 mins: Deadlifts, Lateral Burpee (Over Barbell)s and One Arm Kettlebell Overhead Squats

3

• Bulger

4

5

• 14-12-10-8: Toes-to-bars, Inverted Burpees and Kettlebell Swings

6

7

• Front Squat 10-7-5-3-3-3
• 3 RFT: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating)s and Dumbbell Squats

8

9

• Pull-up (kipping)s : Max Set

10

• 5 RFT: Bear Complexes, Toes-to-bars, Bear Complexes, 3 and more

11

• Row 500 m TT

12

• Shoulder Press : 10-7-5-3-3-3
• AMRAP 15 mins: Squat Cleans, Burpee Box Jump Overs, Russian Kettlebell Swings and Double Unders

13

• Split Jerk 3-3-3

14

• Alt EMOM 20 mins: Kettlebell Swings and Double Unders
• 10-8-6-4-2: Wall Balls and Push-ups

15

• Every 4 mins for 32 mins: Hang Power Snatches, Toes-to-bars and Row Calories

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2