C&J=clean & jerk, CL=clean, H=hang, P=power, DE=dynamic effort*all assist exercises are light unless otherwise noted, DE efforts are light but explosive

date training PR27-Jul28-Jul29-Jul1-Aug SN (H), C&J (M)2-Aug front lever, P-CL (H), press (H), FS (M), muscle-ups, Tab rows3-Aug SN assist, split jerks (L), OHS (H)5-Aug6-Aug7-Aug handstand, SN (M), split jerk (H), Tab squats9-Aug CL assist, press (H), FS (H), planche, L-sit

10-Aug Double Under, SN (M)11-Aug BS (H), BP (H), SN DL (H), reverse hyper, KB crush curls13-Aug Pull Ups, burpees, dips14-Aug FS (M), BTN rack jerks (L)15-Aug CFT (BS, P, DL) (H), progressive pullups17-Aug front lever, SN assist, push press (M), 18-Aug Helen19-Aug handstand, FS (H), ring dips (H)21-Aug CL assist, DE press22-Aug handstand, Double Unders, Sandbag Cleans, box squats (M), Tab sprints23-Aug HPC (H), broad jumps, Tab sprints25-Aug FS (H), floor press (H), rack pulls (H)26-Aug sandbag walk27-Aug press (L), pullups29-Aug DT (Hero WOD)30-Aug BP (H), pullups (H), guard carries, 800m jog31-Aug SN (L), heavy bag, max pullups 50# vest, LCCJ

2-Sep handstand, OHS (H), thrusters (H), 200m sprints3-Sep front lever, pullups (H), heavy bag4-Sep front lever, BS (H), SN DL (H), reverse hyper, Tab GHD situps, sled drag6-Sep 7 Rnds- 3 weighted Pull Ups, 5 Strict Pull ups, 7 Kipping Pull Ups7-Sep FS (H), halting DL (H)

CrossFit Slayer

DL=deadlift, BS=back squat, FS=front squat, OHS=overhead squat, BP=bench press, SN=snatch,

metconhandstands Push up Development, P-SN (L), H-CL (M), OHS (M), Tabata pushupsDouble Unders, SN assist, CL assist, OHS (L)BS (H). BP (H), DL(H), chins (H), Tab pullups, Tab situps

BS (H), ring dips (H), rack pulls (H), pullups (H)Tab pullups

8-Sep Cleans (H), TGU, Tab squats, LCCJ (M)10-Sep DE box squats, bench/pullups11-Sep Murph (Hero WOD) 12-Sep front lever, FS (H)14-Sep muscle-ups, 2 800m runs, 800m sandbag run15-Sep DL (H), LCCJ16-Sep Cindy18-Sep front lever, SN, FS, SSCJ (H)19-Sep power "Elizabeth"20-Sep back squat (H), press (H), deadlifts (L), pullups (H), KB windmills (L)22-Sep C&J (M)23-Sep (CFT): back squat (H), press (H), deadlift (H)24-Sep Tabata Something Else