Weekly Update August 5th - 11th

August 5th

20 Minute AMRAP
50 ft Front Rack Lunge @ 1/3 front squat
20 Russian Twist @ 25% max snatch
Row 500 meters

August 6th

Gunny
For time:
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

August 7th

10 - 1
Rope Pull @ max shoulder press
2 - 20 
Assault Bike calories

August 8th

Max Turkish Get-up Compare to 1/24/18
then
2 min Max Air Squats

August 9th

"Candy"
Five rounds for time of:
20 Pullups
40 Pushups
60 Air Squats

OR

"Maggie"
Five rounds for time of:
20 Handstand Pushup
40 Pullups 
60 Pistol, alternating legs

August 10th

20 Minute AMRAP
100 ft Prowler Push @ 1/3 “3 minute max”
20 Hollow Rock
100ft Broad Jumps

August 11th

Saman
8 Rounds for time:
13 Deadlift — 185 pounds for men/125 pounds for women
17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women
400 meter Run