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ROWLING Partner Warmup! With: burpees ostrich walks ring rows air squats Lift: Banded good mornings 3×20 Bent over rows 3×10 WOD: 30 minute AMRAP: 1 sled pull to fence and back 5 pull-ups/ring rows 10 death marches with dumbbells 200 m run 15 squats 20 situps

A1. Bent over row 3×5 +5lbs from August 20 A2. Weighted side lunge x5/side For time: 600m Shuttle run (50m out and back), 12 Muscle-ups, 500m Shuttle run, 10 Muscle-ups, 400m Shuttle run, 8 Muscle-ups, 300m Shuttle run, 6 Muscle-ups, 200m Shuttle run, 4 Muscle-ups, 100m Shuttle run, 2 Muscle-ups

A1. Back squat 3×5 +5-10lbs from August 19 A2. Pec stretch x30s/side Every minute on the minute for 10 minutes: Even: 5 TnG Power cleans Odd: 3 Push Jerk Use the same bar with the same weight for both exercises

Warmup: Dynamic mobility: Bear crawl Inchworms Lunges with elbow to ankle reach Bird feeders Warm-up is doing 5 of each of the following: WOD: Filthy 50! For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings 50 Walking Lunge 50 Knees to elbows 50 Push press 50 Wall ball

A1. Bench press 3×5 across +1-5lbs from August 18 A2. Half kneeling 1 arm band row 4 sets: 6 Double KB Rows, 12 Ring rows, 25 Band pull-aparts

Warmup: Slam ball jumps 20 seconds on/ 40 seconds off Mobility Session 2 RM Back Squat 10 minute AMRAP: Row 20 calories 20 double-unders 20 walking lunges/leg 5 minute rest 10 minute AMRAP: Run 200 m 20 pushups 20 situps

A1. Dead-lift 3×5 +5-10lbs from August 17 A2. Weighted lateral lunge x5/side 5 Rounds for time: 7 Squat cleans, 14 KB Swings

Warmup: Bridge Run Burgener Warm-up with mobility Lift Technique and Workout: 15 minute EMOM: (Every minute on the minute) hang clean, clean, push jerk

A1. Weighted chin-up 3×5 +1-5lbs from Aug 14 A2. Half kneeling halos x6 each direction For time: 30 Clean and jerks, 800m run

Dodgeball! Warmup: Mobility WOD: Luke with a twist: For time: Run 200 meters 15 wall balls Run 200 m 30 kb swings Run 200 m 45 walking lunges (total) Run 200 m 30 situps Run 200 m 15 pushups 200 m run