SATURDAY 09.17.22

BACK SQUAT Every 2:30 x 3 sets:3 Reps@ 75-80% of 1 Rep Max or Light/Moderate Weight*5 Second Eccentric**Keep weight the same across all 3 sets. "Restless Leg Syndrome" 3 Rounds For Time:25 Toes to Bar500/400 Meter Row100ft. Dumbbell Front Rack Lunge*Rest 2 Minutes Between Rounds.TIME CAP - 22:00

FRIDAY 09.16.22

POWER CLEAN + PUSH JERK Every 2:00 x 5 sets:1 Power Clean3 Push Jerks@ 65-70% of 1 Rep Max Clean & Jerk "WELL ROUNDED" 6 Rounds For Time:3 Clean and Jerks200 Meter Run1 Round of "Cindy"*1 Round of "Cindy":5 Pull-Ups10 Push-Ups15 Air SquatsTIME CAP - 18:00

THURSDAY 09.15.22

GYMNASTICS Every 1:30 x 8 sets (alternating movements):6-12 Strict Pull Ups**Add weight if needed.6-12 Strict Handstand Push-ups**Add deficit if needed. "SUPPER TIME" AMRAP 15:5/4 Calorie Bike Erg100 Meter Farmers Carry10/8 Calorie Bike Erg100 Meter Farmers Carry15/12 Calorie Bike Erg100 Meter Farmers Carry...Add 5/4 Calories Per Round

WEDNESDAY 09.14.22

POWER SNATCH Every 2:00 x 5 sets:2 Reps @ 68-73% of 1 Rep Max Power Snatch SNATCH ACCESSORY Every 2:00 x 3 sets:5 Snatch Push Presses1 Overhead Squat@ 60-65% of 1 Rep Max Squat Snatch "PYRAMID SCHEME" For Time:20 Double Unders, 2 Hang Snatches40 Double Unders, 4 Hang Snatches60 Double...

TUESDAY 09.13.22

DEADLIFT Every 2:30 x 3 sets:3 Reps@ 75-80% of 1 Rep Max or Light/Moderate Weight*5 Second Eccentric "BALL DON'T LIE" Every 2 Minutes Until 150 Reps:18/14 Calorie RowMax Wallballs

MONDAY 09.12.22

STRICT PRESS Every 2:30 x 3 sets: 3 Reps @ 75% - 80% of 1 Rep Max  *5 Second Eccentric "4 WHEEL DRIVE" 5 Rounds x AMRAP 4: 21/15 Calorie Echo Bike 15 Burpee Box Jumps Max Shuttle Runs (1 Shuttle Run = 10 Meters) *Rest 4 Minutes Between Rounds