September 2022

6 RFT6 Power Snatches (115/75)9 Overhead Squats12 Box Jump Overs (24″/20″)

16 min EMOM(Odds) :30 Cal Bike(Evens) :30 GHDSUs

Every 2 mins for 10 mins200m RunMax Hang Squat Cleans (155/105)

3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9 scores for reps.

Squat Snatch 1-1-1-1-1-1-1

5 RFT20 Wall Balls (20/14 to a 12’/11′ target)10 Med-ball Weighted Strict Pull-ups

10 Rounds (for reps)1 min Work/2 min Rest3 Deadlifts (315/205)Max DUs *rest 2 mins after each round

0-5 min800m Run5-10 min800m Run10-15 min800m Run15-18 min400m Run18-21 min400m Run21-24 min400m Run24-27 min400m Run27-30 min400m Run *record the time of each of the 8 runs.

12 min AMRAP9 Ring Rows3 Overhead Squats (95/65)9 Ring Rows6 Overhead Squats9 Ring Rows9 Overhead Squats9 Ring Rows12 Overhead Squats…continue the pattern of adding 3 reps to the OHS each round.

For Time50 Push-ups25 Box Jump Overs(24″/20″)40 Push-ups20 Box Jump Overs30 Push-ups15 Box Jump Overs20 Push-ups10 Box Jump Overs10 Push-ups5 Box Jump Overs