21 August

Training Session AM (430a)

A. 80m AMRAP
500m Row
30 Cal Echo
500m Ski
1k Bike Erg
50 Yard Prowler
300m Run
20 Heavy Single Russian Twists

B. ēvoFIT
WITH A 28M RUNNING CLOCK 0-8M EMOM MIN 1: 20s AIR BIKE SPRINT MIN 2: 30 TORPEDO DC CRUNCHES 8-10M REST 10-18M AMRAP 200M RUN 24 PLANK JACKS ON TORPEDO 12 TORPEDO S/L V-UPS 6 TORPEDO FACING BURPEES 18-20 REST 20-28M EMOM MIN 1: 20s BIRD DOG - EACH SIDE MIN 2: 12 BICEP CURL + CHEST PRESS 1. TORPEDO WEIGHT IS (30/20)

C. 15m Walk

Training Session PM (130p)

A. Power Cleans Build Quickly To Moderate PC *245 Then, w/partner, complete 10-8-6-4-2 PC's @ 245#

B. Build To Heavy PC *295