September 27 - October 1

Monday
Strength. 3 Rounds
12 Strict Shoulder Press
10 Ring Row
8 Scap Pull-ups
6 Inchworm + Push-up
4 Strict Pull-ups
2 Laps Waiter/ Farmer Carry
WOD. 21.15.9
Devil's Press (35/25)
TTB

Tuesday
WOD. 30 EMOM
1. 6 Muscle-ups
2. 20 GHD Sit-ups
3. 10 Pistols
4. 10 Ring/Box Dip
5. 50 Doubles/ Cardio
Extra Credit. 2 Minutes Chin Over Bar Hold/ Dead Hang

Weightlifting Wednesday
Complex. 3 Rounds
8 Power Clean + 8 Front Squats + 8 Shoulder-2-OH
WOD. For Time
15 Clean & Jerk (135/95)
30/20 Cal Bike
15 Clean & Jerk

Thursday
Warm. 5 mins DU Practice
Strength. 3 Rounds
12 Split Squat
12 Alt DB Press
24 Sit-ups
WOD. 3 AMRAP
20 Wall Balls
10 Pull-ups
Rest 3 Minutes
3 AMRAP
16 Wall Balls
8 Pull-ups
Rest 3 Minutes
3 AMRAP
12 Wall Balls
6 Pull-ups

Friday
WOD. For Time
20 Back Squat (225/155)
2 Mile Run
20 Back Squat

Sprint! 500m Row + 400m Run