9/12-9/18
Monday
Strength
20 minutes to establish a 1 RM Close Grip Bench Press
WOD
9 minute AMRAP
24 Double-unders
8 Medicine Ball Clean-Wall Balls (20/14)
Tuesday
5 rounds each for time
10 Pull-ups
15 Push-ups
20 Air Squats
25 Kettlebell Swings (55/35)
Rest 2 minutes between rounds
Wednesday
Strength
20 minutes to establish a 1 RM Front Squat
WOD
12 minute AMRAP
Row 150 Meters
1-2-3-4-5-6…*
Ring Muscle-ups
*Keep adding 1 ring muscle-up to each round until time expires
Thursday
5 Rounds For Time
7 Bear Complex (95/65)
(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press)
Run 400 Meters
Friday
20 minute AMRAP
8 Chest To Bar Pull-ups
10 Strict Handstand Push-ups
12 Box Jumps (24/20)
Saturday
5 Rounds For Time
Run 200 Meters
7 Squat Snatches (135/95)
14 Toes To Bar
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