Saturday 8/12

I am going to leave today up for your discretion, if other summer slam workouts come out feel free to work on them.

1) In a big group run 1000m
-Set it up so the faster people start first. Separate yourselves by :40
when you come in from your run  you have a max set of wall balls (30/20) until the runner behind you enters the gym

For example Chris starts at 0:00, Bill starts at :40, Dom starts at 1:20 etc. etc.
Push the run like game day

Then after your wall balls already be partnered up with the person behind you and perform 20 synchronized DB squat snatches

2) For as long as possible:
1:30 to complete
2-5 muscle-ups
OHS
-Max MU in remaining time

2:00 rest between rounds

OHS rep scheme is 15, 12, 9, 6, 3, 3, 3....
- you pick the weights. I went 115, 135, 155, 175, 195, 215, 235

For the opening set of MU pick a number you can do for 5-8 sets unbroken

3) 5 rounds for time of each:
12 Deadlifts (255/160)
20/17 Cal Bike
15 Burpee Box Overs (30/24)- regional standards (you can use your hands but feet must tap the top)
- use a band to secure boxes together

New round every 5 minutes