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Tuesday September 16

General Warm Up Dynamic Warm Up Press 4x5, last 2 at 65% AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Rest 2 minutes AMRAP 5 5 STO (115/75) 7 DL (115/75) 9 Box Jumps (24/20) Cash Out: Pull Ups 4x5, Plank 3x45 sec

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Monday September 15

Monday September 15: General Warm Up Dynamic Warm Up Squat 4x5, last 2 at 65% 5 FS (135/95) 20 Pull Ups 4 FS (135/95) 15 Pull Ups 3 FS (135/95) 10 Pull Ups 2 FS (135/95) 5 Pull Ups 1 FS (135/95) Cash Out: Bench 3x6, Dips 3x8

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Saturday September 13

General Warm Up Clean Progression Clean Every 2 min for 20 min 3 reps up to 80% Partner WOD AMRAP 20 10 Push Ups 20 Ring Rows 30 Med Ball Squats 200m Run - Together Cash Out: Mobility Skills/Drills: Press from Split - 5x3

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