Monday, 9/20/21:
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 10:
Min 1: 12-14 DB Lunges (50/35) *DBs at sides*
Min 2: 20-25 Russian KB Swings (70/53)

Tuesday, 9/21/21:
5 TNG Clean & Jerks (135/95)
10 Burpees over the bar
20 Double Unders
Rest 2 min x 5 sets
*Keep the pace FAST and C&J unbroken*

Wednesday, 9/22/21:
A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
3 min clock:
10/8 cal Ski
Max HSPU in remaining time
Rest 2 min x 3 sets

Thursday, 9/23/21:
Every 10 min x 3 sets:
500m Row
800m Run
15 TTB
*9 min cutoff- scale run accordingly*

Friday, 9/24/21:
A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 70% from there and so forth*
+
EMOM 8:
Min 1: 1-5 Ring Muscle Ups/6-8 C2B or Pullups (banded pullups @ 20X2)
Min 2: 12-16 DB Hang Snatches (50/35)

Saturday, 9/25/21:
5 min clock:
1k/.8k AB
AMRAP:
5 Box Jumps (30/24)
10 Goblet Squats
Rest 2 min x 4 sets

Sunday, 9/26/21:
In Groups of 2:
1000m Run *together*
100 Med Ball Situps *together*
500m Run *together*
100 V-Ups *split however*
300m Run *together*

**Please note: workouts subject to change without notice.**