Monday 9/21 "WARMUP" 6:00 AMRAP 8 PVC Pass-Throughs 8 Air Squats 8 Kip Swings 8 Push-Ups 4 Pull-Ups "STRENGTH/SKILL" Min. 0:00-5:00 Max Unbroken Set of C2B Pull-Ups Rest Remaining Time Min. 5:00-12:00 EMOM 40% of Max UB Set "CONDITIONING" 15:00 AMRAP: 250m Row 10 Ring Dips 6 x 120' Shuttle Runs 20 KB Goblet Squats (53/35#) "ACCESSORY" 2 Sets: :45 Chest-Facing Wall Handstand Hold 15 Hollow Rocks 15 Arch Rocks 10 V-Ups 10 Side Plank Reach-Throughs/side Rest 1:

Monday 9/14 "WARMUP" 2:00 Row/Bike Then: Burgener Snatch Warmup "STRENGTH" In 20:00: Build to Heavy Snatch (Squat or Power) then: 3 x 1 @80% *Rest 2:00 b/t sets "CONDITIONING" 7:00 AMRAP 2-4-6-8-10... KB Snatch (53/35#) Push-Ups "COOLDOWN" 3 Rounds: 1:00 Thread the Needle/side (hold @ bottom) 10 Downward Facing Dog to Cobra transitions Tuesday 9/15 "WARMUP" 3:00 cardio (increase pace each min.) Then: 2 Rounds: 16 (8/8) Barbell Front Rack Stretch 10 (5/5) Ankle Glides 10 EB Fr

Monday 9/7 "WARMUP" Teams of 2. 3 Rds. each: P1 - AMRAP Bike/Row (moderate pace) P2 - 6 EB Clean Pulls, 6 Kip Swings, 6 Push-Ups, 6 Front Squats, 6 Push Press *Switch whenever each partner finishes the push press "CONDITIONING" Teams of 2. For Time: 400m Run 20 Clean and Jerks (155/115#) 400m Run 40 T2B 400m Run 60 Wall Balls (20/14#) 400m Run 40 Ring Dips 400m Run 20 Front Squats (155/115#) 400m Run Tuesday 9/8 "WARMUP" 7:00 AMRAP 10 Good Mornings 8/8 Barbell Front Rack Stre