A. Back Squat
5×5 75%
super Set with 4 broad jumps

B. For time:
5 sets:
10 Shuttle Sprints
10 V-ups
*1 min rest

A. Every 2mins for 14mins:
Clean I.I.

at the 14min mark:
3 rds:
10 BBJO (20)
15 DL (final clean weight)
20 Cal Bike

A. Sept. 11th WOD
For time:
2001m Run
11 Box Jumps
11 Thrusters (135/95)
11 C2B
11 Power Cleans
11 HSPU
11 KB swings (70/53)
11 T2B
11 Deadlift
11 Push Jerks
2001m Row

A. Front squats
3×3 90%

B. For time:
40-30-20-10
DU
Situps
“-“= 3 Bar Mus

A. Every :90 for 12mins:
Snatch I.I.

B. 3rds NFT:
1min Plank
10 Pallof Press
10 Windmill Medball Slams

A. Push Press
3×3 75%

B. 4rds:
10/8 cal Bike
14 BW Lunges
10/8 Cal Bike
*rest 1min

“Relentless”
For time (with partner)
2000m Row
4 rds of Cindy
50 T2B
4 rds of Cindy
50 Power Cleans (135/95)
4 rds of Cindy
50 WBs (20/14)
4rds of Cindy
2000m Row
Cindy: 5 Pullups, 10 Pushups, 15 Airsquats

For time:
10 Snatch (155/105)
1,000m run
10 CnJ (205/155)
1000m row
10 DL
1000m Run (265/185)

A. Reverse Lunge
5×5
Super set with 5 hurdle hops
blue hurdles or benchs

B. EMOM 8
1- 8 BBJO (20)
2- 20 DB snatch (50/35)
3- 20 Weighted situps or GHD

A. AMRAP 20
18/15 Cal Bike
10 S2OH
15 T2B
18/15 Cal Bike
10 FS
15 T2B
18/15 Cal Bike
10 Thrusters
15 T2B
(155/105)

A. Every 2mins for 14mins:
Clean I.I.

B. 3rds NFT:
20 Alt. leg V-ups
20 Barbell Row
20 Shoulder taps (HS or plank)

A. Deadlift
4×4 80%

B. AMRAP 10
20 WBs (20/14)
20 Medball Stepups (20)
200m Medball Carry

A. Front squat
4×4 88%

B. 3rds:
4 WW
40 DU
400m Row

A. 10 rds:
100m Run
5/3 Strict Pullups
1 of complex:
1 Power Clean +
1 Hang Clean+1 S2OH
(185/125)

A. Every 2mins for 14mins:
snatch I.I.

B. 3rds:
8 DB snatch (70/50)
10 Box Jumps (24/20)
14/12 cal Bike

A. EMOM 9
1- 8 Z press
2- 10 shoulder taps (plank or HS)
3- 15 Tricep ext. banded

B. AMRAP 10
10 DB Hang Full clean
12 T2B
200m Row

A. Every 2mins for 14mins:
Clean I.I.

B. For time:
400m Run
20 Power Clean (135/95)
400m Run

A. Every :90 for 12mins:
Deadlift x2

B. 4rds:
10 Burpees to plate
10 Airsquats
10 Pushups
10 Situps
RX=WV

A. Front Squats
5×5 85%

B. 5rds:
10/8 cal bike
10 Pullups (RX+ C2B)
*rest 1min

A. 3rds:
60 DU
6 FS (225/155)
6 Bar MU
16 Cal Bike
6 Power Cleans (225/155)
16 C2B

A. EMOM 15
1- 10 Rev. lunge stepups (5/5)
2- 20 calf raises
3- 10 single leg RDL

B. 4rds:
7/5 Strict Pullups
20/15 Pushups
20 V-ups

A. EMOM 25
1- 12 Thrusters (95/65)
2- 14 T2B
3- 8 BBJO (24/20)
4- 200m Run
5- Rest or RX+ 5 Bar MU

A. Every :90 for 12mins:
Sumo DL x3

B. AMRAP 9
300m Row
12 Box Jump overs (20/14)
6 DB Snatch (70/50)

A. strict Press
5×5

B. 3rds:
50 DU
12 WB’s (20/14)
3 ring mu or 10 dips

A. Front squat
6×6 80%

B. 2rds:
12 DL (225/155)
12 HSPU
12 Cal Bike

A. 2rds:
30 Cal Row
25 T2B
20 WB’s
15 Power Clean (135/95)
10 FS
5 WW

A. Every :90 for 12min:
Deadlift x2

B. AMRAP 10
8 Burpees to plate
10 situps
12 Airsquats
200m run
*WV optional

A. Front squats
6×4 80%

B. 3rds:
10/8 cal bike
8 S2OH
(155/105)
(185/125)
(225/155)
*rest 1min

A. Every :90 for 12mins:
Power Snatch I.I.

B. 3rds:
10 Hang Power Snatch
12 Back Squats
14 C2B
(95/65)

A. Every 2mins for 12mins:
Bulgarian Split Squat
6×5
super set: broad Jump x3

B. 3rds:
10 Burpees to target
12 KB swings (53/35)
14 KB lunges
400m Run