Friday, 9/30/16: strength: EMOM for 5 minutes: 5 deadlifts (85%) WOD: 60 pull-ups 50 handstand push-ups 40 power snatches (95#/65#) 30 ring dips *complete “tabata” style

Thursday, 9/29/16: active recovery: 3x400m run (1:30 rest) WOD: 3 rounds: 40 air squats 20 hang squat cleans (95#/65#)

Wednesday, 9/28/16: skill of the day: 10 rope climbs rest 2 minutes WOD: 1500m row 200m run 50 push presses (75#/55#) 200m run 1500m row

Tuesday, 9/27/16: conditioning: EMOM for 12: ODD: 10 pull-ups EVEN: 15 wall balls (20#/14#) WOD: 0:00-5:00: 60/48 calorie bike 5 pull-ups 10 push-ups 15 air squats AMRAP of power cleans (155#/105#) rest 5 minutes 10:00-15:00: 40/32 calorie bike 5 pull-ups 10 push-ups 15 air squats AMRAP of power cleans rest 5 minutes…

Monday, 9/26/16: conditioning: 3×100 double unders 1:00 rest between sets WOD: 42 calorie row 21 squat snatches (95#/65#) 30 calorie row 15 squat snatches 18 calorie row 9 squat snatches

Thursday, 9/22/16: active recovery: 10 rounds: :30 max effort row for distance :30 rest WOD: 12 rounds: 4 strict press (95#/65#) 6 burpees over the bar 8 overhead walking lunges (95#/65#)

Wednesday, 9/21/16: gymnastics: 3 rounds: 1:00 AMRAP: muscle-ups :30 rest WOD: 800m run 80 double unders 21 hang power cleans (135#/95#) 2 rounds: 400m run 40 double unders 15 hang power cleans 3 rounds: 200m run 20 double unders 9 hang power cleans

Tuesday, 9/20/16: midline strength: 3×20 GHD sit-ups WOD: AMRAP for 5 minutes: 50 wall balls (20#/14#) AMRAP bike for calories rest 5 minutes AMRAP for 5 minutes: 35 wall balls AMRAP bike for calories rest 5 minutes AMRAP 5 minutes 20 wall balls AMRAP bike for calories

Monday, 9/19/16: skill of the day: 4×7 back squats WOD: 5 rounds: 10 deadlifts (275#/185#) 10 strict handstand push-ups

Friday, 9/16/16: skill of the day: 5×3 power clean WOD: AMRAP for 12 minutes: 10/8 calorie bike 9 clean and jerks (135#/95#) 8 ring rows