Thursday, October 6th

A) Back Squat 5 x 5 @ 70-75% of 3RM @ 31X1 tempo

B1) Ring Rows 3 x 10 @ 31X1 tempo
B2) Strict Press 3 x 8 @ 31X2 tempo

C) 21-15-9
Wallballs
KB Swings (70/53)

Wednesday, October 5th

A) ‘Jackie’
1km Row
50 Thrusters (45/35)
30 Pull-ups

B) 4 rounds not for time
1 Farmers Carry (down and back in gym)
8 Barbell Step-ups each leg
25 Sit-ups

Tuesday, October 4th

A) Clean and Jerk 5 x 3

B) 7 minute AMRAP
5 Deadlift @ 60% of 1RM
10 HR Push-ups
30 Double Unders/60 SUs

Monday, October 3rd

A) 2 minute Repeat Test
AMRAP
5 Power Snatch (75/55)
5 Box Jumps (24/20″)
rest 5 minutes repeat for 3 total 2 minute sets. Record score for each 2 minute AMRAP

B) 3 rounds not for time
5-10 Strict Pull-ups
6 SLRDL each leg
40-60 sec plank/weighted plank
10 SA KB/DB Push Press each arm