28

• 3 RFT: Pull-ups and Single Arm Dumbbell Shoulder-to-Overheads
• 3 RFT: Push-ups and Double Dumbbell Front Squats
• 3 RFT: AbMat Sit-ups and Double Dumbbell Deadlifts

29

• Deadlift : 5-5-5-5-5

30

• AMRAP 20 mins: Pull-ups, Double Unders and Dumbbell Box Step Overs
• AMRAP 35 mins: 1000 m, Russian Kettlebell Swings, Goblet Squats and Burpees

31

• Bench Press 7-5-3-7-5-3
• 5-4-3-2-1: Wall Climbs, Deadlifts and Shuttle Runs

Aug | 1

• 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Pistol (Left Leg)s and Pistol (Right Leg)s
• 3 RFT: Rows, Thrusters and Lateral Burpee Over Bars

2

• Chipper: Bumper Plate Ground-to-Overheads, Toes-to-bars, Bumper Plate Overhead Lunges and 2 more

3

• Hang Power Clean 3-3-3
• 5 RFT: Hang Power Cleans, AbMat Sit-ups and Wall Balls

4

5

• Hang Squat Clean : 3-3-3
• Alt EMOM 10 mins: Hang Squat Cleans and Pull-ups
• Back Rack Barbell Lunge : 10-10-10

6

• 5 RFT: Rows, Thrusters and Lateral Burpee Over Bars
• Hang Power Clean 2-2-2
• 10 RFT: Front Squats and Single Unders

7

• AMRAP 10 mins: Deficit Handstand Push-ups, Double Unders and Dumbbell Box Step-ups
• AMRAP 30 mins: Rows, Renegade Rows and Kettlebell Deadlifts

8

• Front Squat 7-5-3-7-5-3

9

• 5x AMRAP 3 mins: Single Arm Dumbbell Push Press, Box Jumps and Sit-ups

10

11

• Every 5 mins for 30 mins: Ring Dips, Front Squats, Box Jumps and 2 more
• 3x AMRAP 3 mins: Ball Slams and Sit-ups
• 3x AMRAP 3 mins: Forward Rolls, Push-ups and Russian Kettlebell Swings

12

• 5 RFT: Double Unders and Push-ups
• 5 RFT: Double Dumbbell Push Press and Sit-ups

13

• Front Squat : 3-3-3-3-3
• AMRAP 30 mins: Rows, Wall Balls and Burpees

14

15

• 5 RFT: Rows, Dumbbell Push Press and Toes-to-bars
• Hang Squat Clean : 2-2-2-2-2
• AMRAP 10 mins: Front Squats and Push-ups

16

• Hang Power Snatch 2-2-2-2-2
• FT: Overhead Squats, Burpee-to-Targets, Overhead Squats and 3 more

17

• Deadlift 10-7-5-3

18

• "Tabata" - Assault Air Runner Calories : 5 x 1 min / 5 mins

19

• 5 RFT: Handstand Push-ups and Pull-ups
• Shoulder Press : 3-3-3-3-3
• AMRAP 10 mins: Single Unders, Flr Shoulder Taps and Superman Rocks

20

• Squat Clean : 2-2-2-2-2

21

• AMRAP 20 mins: Ring Muscle-ups, Box Jumps and Double Unders
• Back Squat 10-10-10-10

23

24

25

26

27

28

29

30

31