September 2023

For Time (Teams of 2)300 Box Step-ups (20” all athletes)* Every 2:00 (including 0:00) perform 4 Power Cleans (185/125)* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

2 Sets (Each for time)20/16 Calorie Air Bike20 V-Ups25 Alternating Dumbbell Snatches (50/35)20/16 Calorie Air Bike20 V-Ups *start set 1 at 0:00, and set 2 at 10:00.

5 min AMRAP x 38 Overhead Squats (95/65)8 Burpee Over Bar8 Pull Ups-rest 3:00 between AMRAPs-

10 RFT16 Single Dumbbell Alternating Step Back Lunges (50/35)2 Wall Walks

For Time 2000/1750m Row*Every 2:00 (including 0:00) perform 15/12 Push Ups

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (50s/35s)– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

For Time 100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)

4 min AMRAP10 Power Snatch (135/95)Max distance run in the remaining time -Rest 4:00 between AMRAPs- 4 min AMRAP400m RunMax Rep Power Snatch (135/95) in the remaining time ** Scoring: for part one, each 100m = 1 rep.

20 min AMRAP 15/12 Calorie Row15 Bench Press (115/75)15 V-Ups

For Time 12-9-6Hang Squat Clean (155/105)Burpee Chest to Bar