September 9 - 14

Monday

Back squat E2MOM 16 min

5 @ 70 - 74%

5 @ 75 - 79%

3 @ 80 - 84%

2 @ 85 - 89%

2 @ 90 - 94%

1 @ 95+%

1 @ 95+%

1 @ 95+%

WOD: AMRAP 12 min

40 DU

20 WB 

10 T2B

Tuesday

Tempo DB Bench [31X1]

8 sets on the 1:30

WOD: For Time

15 strict HSPU

30 alt pistol squats

45 KBS @ 50/35

60 pushup

45 KBS

30 Pistol

15 HSPU

Wednesday

9/11 WOD

2001 m run

11 box jumps @ 30/24

11 thrusters @ 125/85

11 C2B pullup

11 Power Clean @ 175/115

11 HSPU

11 KBS @ 70/53

11 T2B

11 Deadlift @ 175/115

11 Push jerk @ 125/85

2001 m row

Thursday

Deadlift

20 min to build to heavy 3

WOD: 24 min AMRAP, teams of two, switching each round

25 double KB Deadlift

50' KB front rack walking lunge

100' double KB overhead carry

150' KB farmer's carry

Friday

3 rounds NFT

60 sec hang from bar(cumulative)

60 sec HS hold(cumulative)

then, 2 rounds NFT:

10 HS shoulder tap

20 mountain climber

5 scap pullup

WOD: 'Cindy' 20 min AMRAP

5 pullup

10 pushup

15 air squat