Monday 9/18
A.
For time
1 mile run with weight vest
Rest 3min
100 Cal Bike
Rest 3min
2000m Row
10min cut off time for each
Tuesday 9/19
A.
Back Squat
5.4.3.2.1.10.10 E2MOM
B.
3 Rounds For Time
400m Run
8 BMUs/ 15 Strict Pull Ups
21 DB Snatches 35/25lb
Wednesday 9/20
A.
Bench Press
5.4.3.2.1.10.10 E2MOM
B.
3 Sets for time
15 OHS 95/65lb
10 Box Jump Overs
5 Wall Walks
10 Box Jump Overs
15 Thrusters 96/65lb
Rest 3min
Thursday 9/21
A.
For Time
10 Power Cleans 135/95lb
25 Pull ups
50 T2B
100 WBs 20/14lb
50 T2B
25 Pull Ups
10 PC
B.
7 minutes to 1RM squat snatch
Friday 9/22
A.
Front Squat
5.5.5.5 E2MOM @80%
Superset
5 strict pull ups
B.
3 Sets
2min Row
Rest 1min
300m Run
3min rest
Saturday 9/23
For Time
400m Run (Buy in)
15-10-5-10-15
T2B
Burpees Box Jump Overs
400m Run ( Buy Out)
15min Time Cap
B.
For time
75 Back Squats 135/95lb
Every Break Complete
21 Cal Row
15 KB Swings 35/25lb
9 Push Ups