Tuesday, August 6th


BLDR60

a) With a continually running clock…

0:00-10:00

EMOM x 10

2 Hang Power Clean (climbing)

10:00-20:00

Every 2 minutes for 10 minutes (5 rounds)

2 Hang Power Clean (same weight, performed as singles)

b) For time (TCO 15)

9 Muscle-Ups (bar/ring/burpee pull-up, your choice)

60m Weighted Walking Lunges (mod, weights by side)

7 Muscle-Ups

60m Weighted Walking Lunges

5 Muscle-Ups


BLDR45

a) Strict Press (8-8-6-6-4-4)

b) For time

10-20-30-40-30-20-10

Double-Unders

5-10-15-20-15-10-5

KBS (mod)


BLDR30

a) EMOM x 16

min 1: 15/10 Cal Row

min 2: 14 Weighted Reverse Lunges (7 each)

min 3: 40 Double-Unders

min 4: 14 DB Hang Power Cleans


BLDRStrength

a) Power Clean (1RM)

b) AMRAP 20

5 Strict Pull-Ups

10 Push-Ups

20m Walking Lunges

c) For time

200 Russian Twists

* Every time you break perform 20 sec Plank Hold

Park Roberts