MONDAY 31st AUGUST - SATURDAY 5th

MONDAY:
**Benchmark Retest**
Cluster (5-5-3-3-1-1-1)
Metcon
Jackie (Time) For Time:
1000m Row
50 Thrusters,
30 Pull-ups

TUESDAY:
Skill
Handstand Walk (4 rounds for total distance 1 min on 1 min rest)
Metcon (Time)
10 Muscle ups
20 HSPU
30 T2B
40 KB swings
50 Burpees
40 KB Swimgs
30 T2B
20 HSPU
10 Muscle ups
(20 minute time cap)

WEDNESDAY:
**September Benchmark**
Every benchmark has a different intent and a different outcome - this month we're going to go looong and test out your end range capacity, build some endurance and mentally challenge yourselves with a good old fashioned grind with MURPH.
- Scale as needed but don't shy away. Step outside your comfort zone today legends and get after it!!
Metcon (Time)
'MURPH'
Run 1.6km
100 pullups
200 pushups
300 air squats
Run 1.6km
Scale as needed (half reps) Rx+ = vest

THURSDAY:
2 position power snatch (3-3-2-2-1-1) 1 from floor + 1 from hang
Metcon (Time)
9 power snatch @ 60/40
75 double unders
15 power clean @ 80/55
75 double unders
21 deadlifts @ 100/70
75 double unders

FRIDAY:
Push jerk + split jerk (3-3-2-2-1-1)
Metcon (Time)
21/18/15/12/9/6/3
STO @ 42.5/30
Box jump @ 60/50

SATURDAY:
Alternate movements in 2 & 4
REST 3 MINS Between stations
1): Metcon (Distance)
AMRAP in 7 minutes 250m ROW intervals Record total distance REST 3 MINS
2): Metcon
(AMRAP - Rounds and Reps)
​15 Wall balls 10 Burpees 5 DB snatches (each arm 22.5/15) (push press - scaling) REST 3 MINS
3): Metcon (Distance)
​AMRAP in 7 minutes 200M RUN RELAY REST 3 MINS
4): Metcon
AMRAP in 7 minutes
7 Deadlifts (100/70kg) 14 OH plate alternating lunges (25/15kg) 21 Abmat Situps