9/25-10/1
Monday
Four 5 minute
Row 30 Calories
Max Rounds of Cindy
Rest 3 minutes
Tuesday
21-15-9 Rep rounds for time
Dead lift (185/125)
Handstand Push-ups
Hang Power Clean (95/65)
Run 200 Meters after each round
Wednesday
3 Rounds For Time
16 Front Rack Lunges (95/65)
12 Strict Ring Dips
8 Strict Toes To Bar
Thursday
For Time
15-12-9-6-3
Sumo Deadlift High Pull (95/65)
30 Double-unders
Friday
For Time
30-25-20-15-10
Russian Kettlebell Swings (55/35)
Wall Balls (20/14)
Hollow Rocks
Saturday
Back Squat
4 x 8 reps*
Bench Press
4 x 8 reps*
Dead-lift
4 x 5 reps*
*Keeps loads between 65%-80% of 1 rep max
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