Don’t think this one needs a caption… Tyler is in THE Zone Warm Up: 5 Mins 2 Rounds or 5 Mins 10 Ring Row 10 Push Ups10 Air Squats Gymnastics Technique / Strength: 10 Mins Option 1: 10 Min Every Other Minute on The Minute 1-8 MU Or 3-8 Dips (Hardest Variation Possible) Option 2:

Thank you to everyone who was able to come and support Coaches Blake and Marie in the Pounds for Pups Competition. The full event is set for August 12th. Warm Up: 5 Min Limit 400 M Run 10 Wallballs 10 Hollow Kips Swings Mobility and Set Up: 10 Mins Goblet or banded squat stretch Roll Glutes

Make Sure to Say Your “See you laters” to the Severson Squad and Long Time Hooligan Luciano This Week if You See Them Around. Unfortunately, This Will Be There Last Week in Colorado Before The Seversons Head To Alaska and Luciano Takes Off to Minneapolis. Best of Luck to All of You, And Thank You

Metcon: 10:00-11:00 Teams of 3 400 M Farmer Carry RX 70/53 Scaled 53/35 90 Hang Power Snatch 95/65 90 Burpee Lat Jump 150 Cal Row 90 KB Swings 53/35 90  Ring Rows 400 M Farmer CarryRX 70/53 Scaled 53/35 On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as

  Warm Up: 10 Min Bear Crawl Musical Chairs  https://www.youtube.com/watch?v=-bt-g8WiAMc Strength: 6 Min Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 15 Min 15 Minute Versus AMRAP: Alternate 200 M Runs, while other partner performs as many reps as possible at the following station Rounds 1

Don’t miss out on the Severson going away party this Sunday 4:30pm at Maxline! Warm Up: 8 Min 15 Air Squats w/3 sec pause at the bottom 400 M Run Mobility: 10 Min Quad Smash Strength: 10 Min 15 Min to establish a 1RM ME: Pull Ups Metcon: 15 Min 150 Wall Balls EMOM 4