September 2 - 7

Tuesday

E2MOM 12 min

back squat

set 1. 8 reps @ 50%

set 2. 6 @ 60%

set 3. 4 @ 70%

sets 4-6. 2 @ 80%

WOD: with a 30 min running clock

0:00 1000 m row

5:00 75 S2OH @ 115/75

10:00 30 strict pullup

15:00 75 DB thruster @ 35/25

20:00 75 box jump-over @ 24/20

25:00 800 m run

Wednesday

E2MOM 16 min 

2 squat snatch 

WOD: For Time

18 bar-facing burpee

9 power snatch 115/85

14 bar-facing burpee

7 power snatch

10 bar-facing burpee

5 power snatch

Thursday

3 x 8 KB Bulgarian split squat [30X1]

after each set, 12 jumping lunges

WOD: AMRAP 14 min

40 DU

20 push press @ 95/65

20 front squat

Friday

20 min to find 1RM push press

WOD: E6MOM 18 min

500 m row

10 strict HSPU

20 T2B

30 HRPU