Monday Sept 16
6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift
5 Rounds
30 seconds on/ 30 seconds off
Burpee Pull Up
Deadlift 185/125
Calorie Bike
Tuesday Sept 17
5 Rounds For Time
500/400 M row
10 Front Rack Lunge 2×50/35
8 HSPU
10 Front Rack Lunge
Wednesday Sept 18
Snatch Pull+Hang Snatch+Overhead Squat
Work to heavy 1+1+1 in 8 Minutes
AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)
3 Hang Power Snatch 75/55
3 Overhead Squat
30 Double Unders
Thursday Sept 19
EMOM 12
Min1: 1 L-sit Rope Climb
Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)
Min3: 5/side Skater Squat
For Time*10min cap
Run 1 Mile
Friday Sept 20
Open Workout 11.5
AMRAP 20
5 Power Clean 145/105
10 Toes 2 Bar
15 Wallball 20/14
Saturday Sept 21
BB Row (155#/105#)
3×10 + AMRAP Set
3 Rounds
AMRAP 3
30 Double Unders
10 Burpees
R1
Sunday Sept 22
4 Rounds
Tempo Row 1000/850m