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Thursday 9/3

Strict Gymnastics

[Not For Score]: AMRAP 7: 3 Inchworms 6 Hollow Body Flutter Kicks

9 Strict Ring Dips

Rest 2 Minutes

[Not For Time]: 10 Rounds: 1 Wall Walk 1 Wall-Facing Strict Handstand Push-up

-or-

15 Rounds: 1 Wall Walk (No Handstand Push-up)


Barbell Work

Clean and Jerk

On the Minute x 4: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat

Rest 1 Minute

On the Minute x 8: 1 Hang Squat Clean

Rest 1 Minute

On the 2:00 x 4: 3 Front Squats (From the Rack)

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Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

Friday 9/25

Strength Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

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