for time 

30 DL 155# 

30 HSPU 

20 HPS 155# 

20 box jump overs 24″ 

10 S2O 155# 

10 burpees over the bar 

8min cap 
rest 20mins 
for time 

21cal AB 

15 thrusters 135# 

3 legless RC 

1. 100 reps2. 5:45 (not too happy with that one. Really thought I was more comfortable with thrusters at that weight than I was today)

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3rd 
A. push press TnG 2-3×8; rest 90sec tough 

B1. strict chinup amrap; rest 30sec 

B2. CTB chinup amrap; rest 30sec 

B3. chinup amrap; rest 4mins x 2 

C. DB external rotation 15/arm; rest 1min bw arms x 3 

2mins max ring dips 

rest 3mins x 2 

50 GHD situps for time 

100 banded tricep pulldowns as fast as possible 
A. 155,155,155,165,165,165,165,165 (x2 across)

B1. 16, 12

B2. 13, 9

B3. 15, 12

C. 15# DB

+

53, 42

+

2:53

+

2:15 (grn band)

A. Axel bar FS @32X1; 2, 2, 2, 2, 2, 2, 2; rest 90sec 

B. emom – sumo DL 6-8 tough you pick – 8mins 

C. tabata jump lunges 

AB 20mins of 30sec on 30sec off 90% aerobic pace
A. 185, 195, 205,205,205, 215,215

B. 245×6 across 

C. 21,20,17,15,17,13,14,15

132 reps , AVG 16.5

+

20min AB complete 

30th 
A. 10sets of 3 HSC 135# rest 45sec bw sets – BREATH! 

10mins 85% effort 

6 double KBS squat 1.5pd/hand 

6 box jump sd 24″ 

FW 30m tough  

rest walk 3mins 

10mins 85% effort 

AB 10cals 

5 burpees 

5 OHS 115# 
A. Complete. No problems 

+

5 rounds (2pd FW)

+

2+16reps

29th 
A. close grip bench press 10×10 rest 1min bw sets pick weight that is managable 

B. amrap set ub strict chinup rest 2mins x 3 

C. amrap kipping chinups rest 3mins x 2 

60 pushups 

60 GHD situps 

120 DU 

Results:

A. 95#

B. 15,12,9

C. 25,26

+

6:19

Row 500m 90% effort 

rest 2mins x 4 

rest 5mins 
Row 400m 95% effort 

rest 2mins x 3 
rest 5mins 
Row 300m all out 

record time 

The 300m row is the test here all else should be tough but not terrible 

A

1. 1:53

2. 1:53

3: 1:55

4. 1:56
B. 

1:28

1:30

1:31

+

300m = 0:58
10/27

Row 500m 90% effort rest 2mins x 4 
rest 5mins 
Row 400m 95% effort rest 2mins x 3 
rest 5mins 
Row 300m all out 

record time 

The 300m row is the test here all else should be tough but not terrible 

A

1. 1:53

2. 1:53

3: 1:55

4. 1:56
B. 

1:28

1:30

1:31

+

300m = 0:58
26th 

A. back squat @20X0; 8, 7, 6, 5, 4, 3, 2, 1; rest 3mins 

B. emom – 5 box jump sd 24″ + 2 MU – 12mins 

death by power snatch 115#
A. 205,215,235,245,255,260,265,275

B. completed (went smoothly, MU’s are feeling good)

+

19 reps 

23rd I want to know splits and total time please 

on a running clock 

4 sets all same pace 

Row 500m 

20 wall balls 20# 10′ target 

20 KBS 1.5pd 

10 burpees jump touch 6″ above reach 

rest 5mins  

change the order of movements each time 

record all times and make sure to rest exactly 5mins
results:

1. row,wb,kbs,burpee = 4:05

2. row kbs,burpee,wb = 4:03

3. kbs, burpee, row, wb = 4:07

4. burpee, row, wb, kbs = 4:07
total time = 31:22
24th 

Row 1min rest 1min x 5 all same pace 

SC thruster build to a tough single in 10mins 

“Fran” 
rest 20mins 
for time 90% effort focus on breathing 

Row 1k 

100 DU 

Row 500m 

25 burpees
results

A. rows

1. 273m

2. 270m

3. 275m

4. 272m
B. SC thruster = 175

+

4:57 (easily a pr by about a min. butterfly pull ups are coming along nicely)

+

11:55

22nd

 A. emom – FS @40X0 2-3 65% of 1rm – 10mins 

B1. sumo DL 5, 5, 5; rest 30sec 

B2. Double KB front rack front foot elevated 6″ lunge; 6-10/leg; rest 2mins 

C. emom – PC start at 50% of 1rm add 10# every min until max 

D. FLR on rings 30sec on 30sec off 6-8mins 

Results 

A. 155×3 across 

B. 225,255,265

B. 45’s x 6 across (much harder than anticipated)

C. 205 (215 failed) 

D. 8min

19th&20th
test it for time:

50 CTB chin ups

20 FS – 80kg – from ground

35 CTB chin ups

20 FS – 80kg – from ground

20 CTB chin ups
Results: 13:50
19th 

A. back squat @20X0; 3, 3, 3; rest 3mins 

B. emom – 25 DU + 2 MU – 10mins 

+

20 DB walk lunges rest 20sec 

15 GHD situps 

rest walk 1min x 4 

+

20min cooldown your choice 
A. 265, 275, 285×2(f 3rd rep), 270×3

B. Complete, really no problems, went smoothly 

+

35 DB’s (across)

A. SC build to a 5rm TnG in 12min

B. with weight from A complete mom – 1SC + 1HSC + 2 SJ – 8min

C. 10 rope climbs from time

+

3 sets @ 97% effort

PS TnG x 5-8 Heavy, build per set

Ab 15 sec 98% effort

rest walk 2.:50

Results

A. 185 (Pr 5rm comcared to July 30 – 175)

B. completed

C. 3:33

+

95×6

100×6

105×5