10-03-19

Metcon:
21-15-9
Assault Bike Cals
Snatch  95/65
HSPU 2″/1″ Deficit
2x Abmat Situps

10-02-19

Front Squat EMOM 
6 @ 65% x 6 Rounds

Metcon:
5 RFT
10 Thrusters 95/65
20 Step Ups Front Rack Hold  35/20
60 DU
25′ Cap

10-01-19

Power or Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90 & 95%

Metcon:
3 Rounds Alternating EMOM
Hang DB Snatch Right Arm – Max Reps
100m Run
Hang DB Snatch Left Arm – Max Reps
100m Run
1 Lap Farmer Carry 

09-30-19

DB Strict Press
DB Rows
5 x 8

Metcon:  For Time
300m Run
50 Squats
300m Run
50 Sit ups
300m Run
50 Push ups
300m Run
50 TTB
300m Run

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