August 2021

AMRAP-17 Buy in: 800m Run 15 Deadlifts 30 Double Unders 15 T2B Cash Out: 400m Run **155/105**

0:00-7:00 30 Cal Bike 15 Thrusters 12 Burpee over bar 9 Thrusters 6 Burpee over bar 3 Thrusters Rest 2 Minutes 9:00-15:00 2 Rounds 9 Front Squats 6 Burpee over bar

Benchmark Friday 20.1 10 Rounds of: 8 Ground to overhead 10 Bar facing Burpees (95/65) **15 Minute Cap**

For Time: 50 Devil Press 50 DB Thrusters 50 Cal Bike **18 Minute Cap**

4 Rounds for Time: 200m Run 4 Squat Snatches (135/95) **Rest 2 Minutes** 2 Rounds for Time: 400m Run 8 Squat Snatches (95/65)

For time: 5-10-20-40-20-10-5 DB S2OH (50/35) Sit Ups 100' Farmer Carry between Rounds 23 Minute Time Cap

**Benchmark Friday: "Nancy"** 5 Rounds for Time: 400m Run 15 Overhead Squats (95/65)

3 Rounds for Time: 21 cal row 15 Clean and Jerk (95/65) 9 Pull Ups **12 Minute Time Cap**

AMRAP- 9 12 Front Squats 8 Toes 2 Bar **Rest 2 Minutes** 9 Minute running clock: Work Up to a heavy Power clean+Hang Clean Complex

5 Rounds for Time: 20 Alt DB hang Snatch 20 DB Step overs 15 Cal bike 50/35