September 28th

Strength Emom 7 3 position Clean and Jerk Conditioning “Wiped Clean”Every 4 Minutes x 5 Rounds:30 Air Squats300 meter run7 Clean and Jerks (115/85)

September 24th

“Big Drip”AMRAP 20:200 Meter Run16/12 Calorie Row12 Chest to Bar Pull-ups8 Single Arm Dumbbell Snatches (70/50)

September 24th

StrengthBarbell Bench Press or Deadlift Heavy Set of 5Conditioning AMRAP 15:25 Double Unders15 Deadlifts 115/8525 Double Unders15 AbMat Sit-ups

September 23rd

AMRAP 5: ‘200′ Walking Lunge200 Meter Single Dumbbell Farmers Carry (50/35)Max 10-Meter Shuttle Runs In Time Remaining Rest 5 Minutes AMRAP 5:100′ Single Front Rack Dumbbell Walking Lunge (50/35)200 Meter Single Dumbbell Farmers Carry (50/35)Max 10-Meter...

September 22nd

“Pipe Down”21-15-9:Power Cleans (115/85)Hand Release Push-ups Directly Into… 21-15-9:Push Press (115/85)Toes to Bar