CONDITIONING 5 Rounds for Reps: Min 1: Max Calorie Row Min 2: Max Box Step Overs (24/20) Min 3: Max Pull-ups Min 4: Max Plate Sit-ups (25/15) Min 5&6: Rest

DEADLIFT 15min to est. 2RM “touch and go” deadlift CONDITIONING 3 Rounds: AMRAP 5 / REST 5 Buy In: 400m Run + 21 KBS (53/35) AMRAP wallballs (20/14) score total wallballs

STRICT PRESS 3 sets of 8 (build in weight) PUSH PRESS 4 sets of 4 (build in weight) CONDITIONING AMRAP 10 1-2-3-4-5… (ascending by 1 each round) Power Clean (115/75) Burpee Box Jump (24/20)

BACK SQUAT 4 sets of 8 @ 55-60% of 1RM CONDITIONING 5RFT 15/12 Calorie Row 12 T2B E80 Farmers Carry (AHAP)

CONDITIONING 2 RFT: 30 Power Snatch (75/55) 20 Lateral Burpees 600m Run

PULL-UP + HANG POWER CLEAN Every 2 Min for 10min: Min 0-2: 2 Pull-ups + 10 HPC (95/65) Min 2-4: 4 Pull-ups + 8 HPC Min 4-6: 6 Pull-ups + 6 HPC Min 6-8: 8 Pull-ups + 4 HPC Min 8-10: 10 Pull-ups + 2 HPC any style pull-ups (strict, kipping, jumping, banded) CONDITIONING (w/partner) Read more about Thursday 9.23.21[…]

DEADLIFT 3 sets of 6 @ 55-60% of 1RM 3 sets of 4 @ 65-70% 4 sets of 2 @ 75-80% CONDITIONING AMRAP 7 / Rest 7 7 Deadlifts (185/125) 7 Box Jump Overs (24/20) 14 Sit-ups AMRAP 7 7 Deadlifts (135/95) 7 Box Jump Overs (24/20) 14 Sit-ups

STRICT PRESS / HSPU + BAND PULLS 4 Rounds: 12 HSPU or Strict Press + 48 Band Pulls (red) CONDITIONING 4 RFT: 400m Run 8 Hang Squat Cleans (115/75) 50 Double Unders scale weight, sub 500/400m row, 75 singles

BACK SQUAT 3 sets of 10 @ 50% 1RM CONDITIONING 8 RFT 7 T2B 7 Burpees East80 Lap

POWER SNATCH + POWER CLEAN EMOM 10: Min 1-5: 2 Power Snatch (70-80% of 1RM) Min 6-10: 2 Power Cleans (70-80% of 1RM) CONDITIONING w/partner For Time: P1: 3 Rounds:10 P. Snatch + 10 Bar Face Burpees P2: 3 Rounds:10 P. Snatch + 10 Bar Face Burpees P1: 3 Rounds:10 P. Cleans + 10 Bar Read more about Friday 9.17.21[…]