Monday 09/21

Strength - Every 2:00 × 5 Sets

• 5 Strict Press

• @ 65-70% of 1RM

WOD - 5RFT

• 40 DU

• 12 Burpees

• 2 Rope Climbs

Friday 09/18

Strength Day

Part 1 - Every 2:30 × 6 Sets

• 6 Split Squats ea. leg

• Use weight as needed

Part 2 - OTM x 10

• 1 Snatch

• Build to a heavy single

Thursday 09/17

Body Armor - 4 RNFT

• 100m farmers carry

• 16 Alt Kong rows

• 2 mins rest

WOD - 12min AMRAP

• 12/9 Cal row

• 12 Box jump overs (24/20)

• 12 KB swings (53/36)

• 12 Push ups

Wednesday 09/16

Strength - Every 90s x 7 Sets

• 3-3-2-2-1-1-1 Push Jerk

• Build based off feel

WOD - For Time

Buy in : 800m Run

3 Rounds

• 20 Sit Ups

• 15 Lateral Burpees

• 10 Push Jerks (135/95)

Buy out : 800m Run

Tuesday 09/15

Strength - Every 2:00 × 6 Sets

• 3-3-3-2-2-2 Front Squats

• Build based off feel

WOD - 3RFT

21-15-9

• Pull ups

• DB Goblet Squats (50/35)

• 3x DU (63-45-27)