Mon 9/15

A. Back squat, 5x3, rest 2:00 between sets

B1. TGU, 3x1/arm, heavy

B2. CTB pull ups, 3x10

+

AMRAP in 8:00

10 alternating DB snatches

12 burpee box jumps

200 meter run

Fri 9/12

A. Max out Friday

+

For time:

50 double unders

25 wall ball

25 KB swings

15 wall ball

15 KB swings

10 wall ball

10 KB swings

50 double unders

Thurs 9/11

A. Front squat, build to a heavy triple in 12:00

B. Bench Press, 8-6-4-2, 2:00 rest between sets

+

For time:

15-12-9

Power snatches, (85/125)

HR push ups

Wed 9/10

A. Deadlift, build to a TNG 3RM in 12:00

+

Begin a new round every 8:00, 3 rounds total

400 meter row

12 TTB

8 burpees

Tues 9/9

A. Hang power clean, 10x1 @ moderate loads, begin a set every :60

B1. Ring dips, 3x10-12

B2. Wall walk, 3x3

+

4 rounds for time:

10 pull ups

12 box jump overs

200 meter run