MONDAY SEPTEMBER 12
WITH A PARTNER
5 ROUNDS EACH (YOU GO, I GO)
10/7 CAL BIKE
15 LATERAL BURPEES
200′ SUITCASE CARRY (SWITCH ARMS 1/2 WAY)
TUESDAY, SEPTEMBER 13
AMRAP 5
5 DEADLIFTS 155/105
5 HANG POWER CLEANS
5 PUSH JERKS
REST 1:00 MIN
AMRAP 3
3 HANG POWER CLEANS
3 PUSH JERKS
REST 1:00 MIN
MAX HANG POWER CLEANS *OR*
MAX PUSH JERKS
WEDNESDAY, SEPTEMBER 14
5 SETS EVERY 1:30
5 TEMPO GOBLET SQUATS +
2 HIGH BOX JUMPS
FOR TIME
42-30-18
ROW CALORIES
DUMBBELL BOX STEP UPS
35’S /20’S & 20″ BOX
THURSDAY, SEPTEMBER 15
EMOM X 6
1: 8 BENT OVER DB ROWS L+R
2: :20-:30 CHIN OVER BAR HOLD
10 ROUNDS
1 HILL RUN
1 LEGLESS ROPE CLIMB
FRIDAY, SEPTEMBER 16
AMRAP 15
4 BAR MUSCLE UPS
6 DUMBBELL TURKISH GET UPS
8 RING PUSH UPS
SATURDAY, SEPTEMBER 17
EMOM X 16
1: 12 SDHP 75/55
2: 10 RING DIPS
3: MAX BACK RACK LUNGES 75/55
4: REST
SUNDAY, SEPTEMBER 18
2 ROUNDS
800M RUN
64 DOUBLE UNDERS
32 CTB PULL UPS
