MONDAY 24TH AUGUST - SATURDAY 29th

MONDAY:
Back Squat (2-2-2-2-2 (2 second pause at bottom)
Metcon
Filthy Fifty (Time)
For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

TUESDAY:
Hang Power Clean (2 REPS EMOM X 10)
Metcon
4 rounds each on a 4 minute timer/ rest 2 minutes between
Row 300m
15 deadlifts @ 80/50kg
Max effort 10m shuttle run in remainder * score = accumulate shuttles

WEDNESDAY:
A1: Turkish Get Up (3-3-3-3 (each arm)
A2: Ring Rows (10-12) add weight if needed
Skill
handstand Walk (EMOM x 6) Work skill (pick a manageable distance each minute) or wall walk 2-3 reps
Metcon
4 rounds for total reps
1 minute ring dip (Rx plus high rings)
1 minute rest
1 minute KB snatch @ 24/16kg (alternate)

THURSDAY:
Front Squat (2-2-2-2-2 - 2 second pause at bottom)
Metcon (Time)
15 front squats @60/40kg
30 pistols
60 ab mat situps
run 800m
60 ab mat situps
30 pistols
​15 front squats

FRIDAY:
Hang Power Snatch (2 EMOM x 10)
Metcon (
4 rounds each on a 4 minute timer/ rest 2 minutes between
25 T2B
10 power cleans @ 80/55kg
Max Double unders in remainder * score = accumulate DU's

SATURDAY:
Metcon (Time) "GIRLS GONE WILD"
In pairs complete:
1) Fran 21/15/9 Thruster @ 40/30 Pullup
2) Diane 21/15/9 Deadlift @ 100/70 HSPU
3) Grace 30 clean and jerk @ 60/40
4) Karen 150 wall balls @ 9/6
5) Helen run 400 (both) 21 kb swings @ 24/16 12 pullups X 3
* Change work EMOM until complete
​* One bar per team