September 2024

For Time 50/40 Calorie Row40 Alternating Hang Dumbbell Snatch (50/35)40 Toes to Bar40 Alternating Hang Dumbbell Snatch (50/35)50/40 Calorie Row

For Time 10 Power Cleans (135/95)200m Run8 Power Cleans (155/105)200m Run6 Power Cleans (185/125)200m Run4 Power Cleans (205/135)200m Run2 Power Cleans (225/155)200m Run

10 min AMRAP 12 DB Deadlifts (50s/35s) 8 DB Hang Power Cleans (50s/35s) 6 DB Push Ups (50s/35s)

5 RFT 20 Wall Balls (20/14) 15 T2B 10×50′ Shuttle Run *each shuttle run rep is 25′ down + 25′ back

Teams of 2:343/275 Calorie Air Bike– Every 3:00 (including at 0:00), stop and perform 11 Synchro BurpeesTeams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees. This workout was written in honor of the 343 firefighters who lost their lives

For Time 81-63-45-27Double Unders27-21-15-9Goblet Squat (53/35)*15 GHDs (Or V-Ups) after each round

For Time 13-11-9-7-5 Squat Snatch (115/85) Chest to Bar

“Lazar is the best” 3 Rounds30/24 Calorie Row10 Bar Muscle Ups-Rest 3:00-3 Rounds:30/24 Calorie Row15 Strict Handstand Push Ups-Rest 3:00-3 Rounds10 Bar Muscle Ups15 Strict Handstand Push Ups

Teams of 215:00 AMRAP30 seconds on/30 seconds offMax Calorie Air Bike– At 16:00 –75 Synchro Wall Balls (20/14)

2 sets (New set every 10:00)150 Doubles Unders35 Toes to Bar20 Burpee Box Jump Overs (20″)