09-27-19

Hang Clean & Push Jerk
%work

Metcon:
5 RFT
20 DB Hang Snatch
10 Box Overs
*E4MO4M
50 DU + 100m Run or 6 BMU

09-26-19

Backsquats
8@45%
5@55/65%
3@75/85%

Metcon
3RFT
600m Run
35 Jumping Squats
20 HSPU

09-25-19

Death by Power Snatch/Burpee EMOM
1-2-3-4-5-6-7-8-9-10…
Power Snatch  95/65
Bar Over Burpee

6-8 Rounds NFT
10/7 Cal Row
3 CG Bench Press
1 Lap Weighted Walk – 1 DB Overhead/1 Suitcase (Switch mid-lap)

09-24-19

Thrusters
8@45%
5@55/65%
3@75/80%

Metcon I.
10′ to complete:
4 Rounds 
15 Wallballs
15 Abmat Situps
*Move to Thruster at 8:00, if 4 rounds not complete
Then, find Heaviest Thruster from Ground

Metcon II.
9′ AMRAP
50m Walking Lunges
20 Pullups (elite:  CTB)

09-23-19

Hang Clean & Jerk
5@50/60%
4@70/75%
2@80/85%

Metcon – 15′ AMRAP
15 DU / 35 Singles
5 Burpees
3 Front Squats  135/85
Rest Exactly 1:00, Repeat

09-20-19

Push Press
5@45, 55, 65%
3@75, 85%
1@95%
*5 strict pull ups after each set

Metcon
200m Run
10 TTB
200m Run
20 TTB
400m Run
30 TTB
400m Run

09-19-19

Flight Simulator – 5′ Cap
Double Unders – Up and Then Back Down…..
5-10-15-20-25-30-35-40-45…..
Must be Unbroken!

NFT WOD
5 CG Bench 
2 RM Front Squat (from Ground)
4 Bar over Burpees
1 Lap Farmer Carry

09-18-19

Deadlifts
@45/55/65/75/80/85%

Metcon
30 Deadlifts  135/85
400m Run
25 Cleans
400m Run
20 Shoulder to Overhead
400m Run

09-17-19

Power Cleans
5@50%
4@60%
3@70%
2@80%
1@90/95%

Metcon – 10′
A.  20 CTB Pullups
40 Pushups
60 Situps
80 Airsquats
B.  Find 2RM Power Clean
*If A not complete by 8′, proceed to B

09-16-19

Back Squats
8@45/50/55%
6@60/65/70%

5 x 8 reps each
DB Strict Press (seated)
Ring Rows

Metcon:
4 RFT
200m Run
50 DU