MONDAY:
**Benchmark Retest** Cluster (5-5-3-3-1-1-1) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 30 Pull-ups TUESDAY: Skill Handstand Walk (4 rounds for total distance 1 min on 1 min rest) Metcon (Time) 10 Muscle ups 20 HSPU 30 T2B 40 KB swings 50 Burpees 40 KB Swimgs 30 T2B 20 HSPU 10 Muscle ups (20 minute time cap) WEDNESDAY: **September Benchmark** Every benchmark has a different intent and a different outcome - this month we're going to go looong and test out your end range capacity, build some endurance and mentally challenge yourselves with a good old fashioned grind with MURPH. - Scale as needed but don't shy away. Step outside your comfort zone today legends and get after it!! Metcon (Time) 'MURPH' Run 1.6km 100 pullups 200 pushups 300 air squats Run 1.6km Scale as needed (half reps) Rx+ = vest THURSDAY: 2 position power snatch (3-3-2-2-1-1) 1 from floor + 1 from hang Metcon (Time) 9 power snatch @ 60/40 75 double unders 15 power clean @ 80/55 75 double unders 21 deadlifts @ 100/70 75 double unders FRIDAY: Push jerk + split jerk (3-3-2-2-1-1) Metcon (Time) 21/18/15/12/9/6/3 STO @ 42.5/30 Box jump @ 60/50 SATURDAY: Alternate movements in 2 & 4 REST 3 MINS Between stations 1): Metcon (Distance) AMRAP in 7 minutes 250m ROW intervals Record total distance REST 3 MINS 2): Metcon (AMRAP - Rounds and Reps) 15 Wall balls 10 Burpees 5 DB snatches (each arm 22.5/15) (push press - scaling) REST 3 MINS 3): Metcon (Distance) AMRAP in 7 minutes 200M RUN RELAY REST 3 MINS 4): Metcon AMRAP in 7 minutes 7 Deadlifts (100/70kg) 14 OH plate alternating lunges (25/15kg) 21 Abmat Situps
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