MONDAY 21st SEPTEMBER - SATURDAY 26th

MONDAY:
A1: Floor Press (6-6-6-6) *KB/DB
A2: Bent Over Row (8-8-8-8) *KB/DB
Metcon
AMRAP in 6 Minutes
Run 800m Max Pullups in remainder rest 2 minutes
AMRAP in 6 Minutes
Run 800m Max Pushups in remainder rest 2 minutes
AMRAP in 6 Minutes
Run 800m Max Air squats in remainder rest 2 minutes
* Score = total accumulate reps

TUESDAY:
Front Squat (5-5-5-3-3-3)
Hang Clean (2 EMOM X 7)
Metcon
AMRAP in 7
3 squat clean @ 80/50
10 box jump @ 75/60

WEDNESDAY:
500m row time trial
Metcon
3 rounds for total reps
2 minute row (cals)
1 minute kb swing @ 32/24
2 minute 10m shuttle run
1 minute kb sdhp @ 32/24
* rest 3 minutes between rounds

THURSDAY:
Skill
AMRAP in 3 minutes
handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Scale as needed. Each unbroken length = 1 rep
A1: Ring Dips (5-5-5-5)
A2: Supinated pullup (5-5-5-5)
Metcon (Time)
21/18/15/12/9/6/3
T2B
Burpees


FRIDAY:
Push Press (5-5-5-3-3-3)
Hang Snatch (2 EMOM x 7) * Squat
Metcon
7 Min AMRAP
5 OHS @ 70/45
50 double unders
SATURDAY:
Metcon (Time) In Pairs
Buy in - 2000m ROW (between the pair)
8 Rounds
​8 Front Squats (80/55kg)
16 Deadlifts
8 Clean and Jerks (alternate movements)
Cash out- 2000m RUN Together (2 laps of the block)