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• 5 RFT: 800 m and Echo Bike Calories

Aug | 1

• 6 RFT: Rows and Burpees

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• AMReps 20 mins: Dumbbell Snatches, Burpees, 603 m and 39 more

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• Every 2 mins for 12 mins: Hang Snatch + Snatch
• Every 1 min for 10 mins: Toes-to-bars and Squat Snatches
• 3 RFT: Assault Runners, Strict Handstand Push-ups, and Russian Kettlebell Swings

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• Front Squat 2-2-2-2-1

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• Hang Snatch + Snatch : 1-1-1-1-1

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• FT: 3x Pull-ups, Shoulder-to-Overheads and Farmer Carries; 403 m; 3x...

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• 4 RF-ME: Calories Any Machines, Dumbbell Snatches, Burpees and 2 more

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• Back Squat 3-3-3-3-3-5-5-5

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• AMReps 3 mins: Assault Runner Calories
• AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks and Burpees
• AMReps 3 mins: Assault Runner Calories
• AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks and Burpees
• 10 RFT: Assault Bike Calories, Bar Muscle-ups, and Squat Snatches
• Back Squat : 3-2-1-3-2-1
• Hang Snatch : 1-1-1-1-1-1-1
• AMReps 8 mins: Power Cleans, Handstand Push-ups, Power Cleans and 9 more
• AMReps 8 mins: Assault Runner Calories

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• Every 2 mins for 10 mins: Tempo Front Squat
• Front Squat 5x3

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