Metcon: 10:00-11:00 Partner Chipper 15 Min AMRAP – Split Reps as needed 50 Wallballs (20/14) 40 OH Plate Lunge (45/35) – Every Step = 1 rep 30 Ground to Overhead (95/65) Clean and Press or Snatch 200 M Run – Done Together 10 MU or 2:1 Dips

If You Can Dodge A Wrench, You Can Dodge A Ball Warm Up: 8 Min Dodgeball! Mobility and Set Up: 10 Mins Warm up to working weight for Back Squat EMOM Roll Quads / Glutes Warm up Shoulders Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and share a barbell Odd: 6-8

Throwback Thursday to the Knapp Brothers 2003 Warm Up: 5 Mins 3 Rounds or 5 Mins 3 Unloaded Barbell Olympic DL 5 Hang Cleans 5 Front Squats Mobility: Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller Strength: 25 Mins Olympic DL (Clean or Snatch Grip) – 10 Mins 4 x 6-8

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