Monday September 21, 2020

Front Squat [email protected], LD2 or Step Ups [email protected] for 3-5 sets

EOMOM 18
8 Thrusters, 95/65
8 Box Jumps Overs, 24/20
Max Sit ups

Tuesday September 22, 2020

Handstand Push ups

3 Rounds of:
Run 800m
12 Deadlifts, 225/155
15 Burpees Over the Bar

Wednesday September 23, 2020

Weighted Pull ups [email protected], LD3

5 Rounds of:

AMRAP 3
5 KB Clean and Press/Side, 53/35
10 FR Squats

Rest 1 min.

Thursday September 24, 2020

1 Arm DB Power Row x 10 x 5

Farmer Shuttle
AMRAP 14
50m Farmer’s Carry, 50/35
Shuttle Run

Friday September 25, 2020

3 Position Power Clean

3 Rounds of:
Run 400m
15 Pull ups
10 Power Cleans, 135/95

Saturday September 26, 2020

AMRAP 22 with a partner of:
30 AKBS, 71/53
20 Push Ups
50 Double Unders

1 Partner works at a time.

Sunday September 27, 2020

6 Rounds of:
3 Power Snatches, 115/80
10 Toes-to-bar
16 Front Rack Lunges, 115/80