Aug 10

Fight Gone Bad 6 (HERE)

Complete both couplets for a total time.

3 Rounds of:

20 OH Lunges (45/35)

10 Supine Ring Pull Ups

3min Rest

3 Rounds of:

10 Hang Power Cleans (135/95)

20 Knees To Elbows

Aug 9

 The Old School Clean & Press

Strength

2-2-2-2-2

Press

MetCon

10min AMRAP

3 Deadlift (275/185)

6 Ring Dip

9 Box Jump (24/20)

Aug 8

Strength 

3-3-3-3-3

Bench Press

MetCon

7 Rounds of:

5 Thruster (115/75)

10 Pull Ups
100m Sprint

1min rest between rounds

Aug 5

Strength

3-3-2-2-1-1-1

Front Squat

Metcon

Tabata Row

Aug 4

Next years fittest man?

Skill Work

3 x Max Ring L Support 

(Scale with Tuck Support or Support)

Metcon

5 Rounds of:

200m Run

20 Good Mornings (65#/45#)

30 Sit Ups

Aug 3

2011 Fittest Man on Earth

Skill Work

Work up to a challenging single:

Hang Squat Clean

Metcon

15min. AMRAP

7 Push Press (95/65)

7 Pull Ups

Aug 2

Skill Work

Double Unders

then,

On the min., Every min., for 10 min.

3 Deadlift @ 70-80% of 1RM

3 Box Jumps 30"/24"