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8 . 21 . 20 AMRAP 15 Run 250m 12 Ring Dips 21 KBS 70 / 53

8 . 20 . 20 4 min x 4 deadlift emom rest 1 min 4 min x 3 deadlift emom rest 1 min 4 min x 2 deadlift emom rest 1 min 4 min x 1 deadlift emom Add load every 4 min B. Cash out Row 3000m with a friend Switch every 500m

8 . 19 . 20 7 Rounds 7 Hang Power clean 115 / 75 7 chest to bar pull ups 7 box jumps 30 / 24 20 min Cap

8 . 18 . 20 On the 2 minute Back Squat from the Rack 5 – 3 – 1 5 – 3 – 1- 5 – 3 – 1 Cash out 6 x 1 min rounds run 100m Max burpees to plate Rest 1 min

WOD 8 . 17 . 20 5 x 3 min AMRAP 3 Snatch 135 / 85 6 push ups 9 air squats Rest 1 min Score total reps per round.

WOD 8 . 14 . 20 4 Rounds on the 5 minute Run 400m 15 thrusters 95 / 65 Rest till 5 min mark and repeat Score each round

WOD 8 . 13 . 20 A. build to a heavy power clean B. 10 – 1 Power clean Push Jerk Use a 135 / 95 barbell respectively

8 . 12 . 20 AMRAP 20 20 cal machine 50 double unders 20 pistols or lunges

WOD 8 . 11 . 20 A. Bench press 3 sets of 7 reps 3 sets of 2 reps B. Gasoline 7 min amrap 7 pull ups or ring row 7 burpees 7 box jumps 24 / 20

WOD 8 / 10 / 20 AMRAP 16 min 250m run or row 20 wall balls 1 , 2 , 3 , 4 , etc rope climb 15 ft