Monday 20th August

Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 42.5/30kg 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 42.5/30kg 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters 42.5/30kg Finisher Dave Durante Core Complex

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Saturday 18th August

“Lumberjack 20” 20 deadlifts 125/85kg 400m run 20 KBS 32/24kg 400m run 20 overhead squats 50/35kg 400m run 20 burpees 400m run 20 C2B pull-ups 400m run 20 box jumps 24/20” 400m run 20 DB squat cleans 20/15kg 400m run

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Tuesday 14th August

Metcon: 12 min AMRAP In pairs: 250/200m Row 6 Over the Rower Burpees *Alternating Rounds Rest 5 mins 12 min AMRAP In pairs: 20 RKB Swings 24/16kg 20m Shuttle Sprint x 4 (80m) *Alternating Rounds

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Monday 13th August

EMOM 10 5-7 Strict Pullups 5-7 Strict Toes to bar Metcon: AMRAP 17 100 Double Unders 10 DB Front Squat 2×22.5kg/15kg 100m Run 10 DB Clean and Jerks 2×22.5kg/15kg

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Saturday 11th August

“Mr Nick” AMRAP (with a Partner) in 18 minutes 5 Squat Snatches 60/40kg 14 Deadlifts 140/100kg 5 Bar Muscle-Ups 30 Toes-to-Bars 10m Handstand Walk Cash Out: 1983 meter Run (together) ** Scaling options will be provided **

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Friday 10th August

EMOM 10 odd – 10 Heavy KBS (eg 36/24kg) even – 5 Pull-ups Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope climb

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