A. Build to Heavy single for Front Squat

B. Optional
1 mile run or Row

A. With a partner
3rds:
30 WB’s (20/14)
30 SDHP (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cal Row
30 Pushups
30 Back Squats (225/155)
*one athlete works at a time

A. Every 2mins for 14mins:
Clean I

B. 3rds NFT:
10 bulgarian Split squats
20 shoulders taps (HS or plank)
5 Tall Box Jumps

A. EMOM 20
1- 200m run
2- 8 BBJO (20)
3- 200m Row
4- 8 Thrusters (135/95)
5- 8 Pullups or RX+ 5 Bar MU

A. Every :90 for 12mins:
Snatch I

B. In 5mins:
5 Full Snatch
10/8 Cal Bike
5 Full Snatch
10/8 Cal Bike
Max Full Snatch
(115/80)

A.Front squats
2×1 95%

B. 6rds:
250/200m Row
8 Jumps over the erg
2 WW

A. Push Press
3×3 83%

B. AMRAP 9
10 WB’s (25/20)
12 T2B
14 Box Jumps (24/20)

For time:
400m Plate carry (25)
3rds:
10 OHS
10 Front rack lunges
10 C2B
Then:
800m Run
3rds:
10 Hang Power Clean
10 FS
10 HSPU
Then:
400m Plate carry
(135/95)

A. Front Squats
2×2 93%

B. 3rds:
500m Row
10 SDHP (95/65)
10 Box Jumps (24/20)

A. Deadlift
4×4 85%

B. For time:
10-8-6-4-2
Thrusters (95/65)
Burpees over bar

A. AMRAP 18
1 Rope Climb
300m Run
6 Power Cleans (225/155)
9 Box Jump Overs (24/20)

A. Push Press
3×3 80%

A. AMRAP 9
10 Pullups
12 Pushups
14 Walking Lunges
200m Run
RX=WV

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