September 23 - 28

Monday

4 rounds

2 tempo [42X1] front squat + 4 non tempo

2-3 min rest

WOD: 3RFT

30 wallball shots

15 DB burpee box step-over @55/40, 24/18

Tuesday

WOD: E2MOM (4 rounds, 32 min total)

A: 20/15 cal row

B: 50 double under + max reps T2B

C: 400m run

D: 15 strict pullup

Wednesday

E2MOM (20 min)

C&J

First working set should be around 70% of 1RM

WOD: For time

60 cal row

30 G2OH @135/95

15 strict HSPU

Thursday

Every 90 sec (9 min)

Speed deadlift 3 @ 70%

bar rests between each rep

WOD: 3 rounds, on the 7 min

20/15 cal bike

100 ft. walking lunge w/farmer's hold @ 50/35

Friday

E3MOM (15 min)
DB Bench 1 rep [21X1] + 3-4 [10X1]

WOD: AMRAP 12 min 
4 strict pullup
8 pullup
12 ring dip
16 pushups