Monday Sept 9
AMRAP 12 for Quality
15 Stiff legged Deadlifts
6/side Russian KB Front Rack Box Step Ups
10 DB Hip Thrusts
5 rounds
In 90 seconds
10 Burpee Box Jump Overs 24/20
AMRAP Air Squat
rest 90 seconds
Tuesday Sept 10
AMRAP 20
5 Strict Pull Up
5 Strict Press 95/65
Wednesday Sept 11
Back Squat
10 min to work to heavy 4
For Time
4 Alternating Turkish Get Up 40/20
10 Goblet Lunge 40/20
6 TGU
10 Goblet Lunge
8 TGU
10 Goblet Lunge
10 TGU
Thursday Sept 12
AMRAP 30(easy pace)
100′ D-Ball Carry 100/80
200 M Run
30 Cal Row
40 Cal Bike
60 seconds FLR On rings or Plank
Friday Sept 13
Open Workout 17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders
Saturday Sept 14
AMRAP 8
6 Pistols
6 Double DB Snatch 50/35
12 Sit ups
EMOM 12
Min 1: 2 Rope Climb
Min 2: 20 seconds Seated Pike Up Hold
Min 3: 5 Seated Box Jump to max Height
Sunday Sept 15
For Time
2k Row Buy In
–Then–
5 Rounds
5 Power Snatch 115/85
10 Push Ups