6 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups; 3x5

D. Mobility

E. Crossover

F. ēvoFIT Class

For Time:

30-20-10

Cal Row

Cal Bike

50m Bear Crawl

*9:18

Rest 3m

12m To Complete

A. 50 W/M Situps

B. 50 SA KB Rows

C. 50 Hanging Knee Tucks

D. 45 Second Lunge Hold/Side

*Complete

Training Session PM (130p)

A. 3 Position Squat Cleans + 2 Jerks; Build To Heavy In 5 Sets

*135/165/195/225/245

B. Strict Press; 5x5

*135/145/155/165/165

C. Tested EMOM

12m EMOM

Even: 10 Cal Ski

Odd: DBL KB Front Rack SA Thrusters (Red); 4/Side

*Add 1 Cal and 1 Thruster/Arm Every Successful Round

*Complete