Saturday - 301021

Strength: 20min build up to a heavy 1-rep Clean and Jerk Metcon: "Tabata Something Else" On a running clock for 16min: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air-Squats

Friday - 291021

Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 Hang Squat Cleans (#60/40) 15 Box Jumps 20 Pullups 25 ABmat Situps Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: -Split Jerk position Push Press light weight 8×5 -Split Jerk (60%) 3×2 (70%) 6×2

Thursday - 281021

Strength: Deadlift 5-5-5 Metcon: AMRAP in 20min of: 200m Dual KB Front Rack Carry (#24/16,x2) 12 Toes-to-bar 9 HSPU Endurance: AMRAP in 30min of: 20 Medball Clean to Wallballs (#10/6) 500m Row 40 Pushups 400m Run 60 Plate G2OH (#15/10)

Wednesday - 271021

Strength: E2MOM for 14min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: 5 Rounds for time: 20 Push Press (#35/25) 50 Double Unders Endurance: For time: "Helen" into "Karen" into "Annie" Helen: 3 Rounds:

Tuesday - 261021

Strength: Paused Front Squats 2-2-2-2-2 *Pause for 7sec at the bottom of each rep Metcon: AMRAP in 8min of: 16 Hang DB Snatches (#22.5/15,x1) 16 V-Ups Rest 3:00 then, AMRAP in 8min of: 16 Overhead DB Lunges (#22.5/15,x1) 16 Pushups Endurance: For time:

Monday - 251021

Skill: Rope Climb - 15min practice technique Metcon: AMRAP in 15min of: 20 Toes-to-bar 3 Clean and Jerks (#80/50) 20 Burpees 3 Clean and Jerks 20 Box Jumps 3 Clean and Jerks Endurance: In Pairs for time: 200 Cal Bike 150 KB Swings (#16/12) 100 Burpees Over Bar

Sunday - 241021

Strength: 14min build up to a heavy load of: Power Clean + Push-Jerk (1+2) Metcon: 4 Rounds for time: Run 400m 24 KB Swings (#32/24) Row 500/400m 24 Wallballs (#10/6) Mobility: Lower Body

Saturday - 231021

Strength: Weighted Pullups 5-5-5-3-3 Metcon: In Pairs, i-go-you-go AMRAP in 18min of: 4 Deadlifts 3 Hang Power Cleans 2 Thrusters *Rx: #70/45

Friday - 221021

Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10 Burpee Ring Muscle-ups 20/16 Cal Bike 30 Power Snatch (#43/30) 20/16 Cal Bike 10 Burpee Ring Muscle-ups Weightlifting: -Snatch High Pull+Hang Snatch (60%) 3+1/3 (70%) 3+1/6 -Hang Snatch Under The Knee (60%) 2+1/

Thursday - 211021

Strength: 7 Sets for load: Clean Pull + Squat Clean (1+1) *rest 1:30 Metcon: AMRAP in 7min: 3 Squat Cleans (#80/50) 6 Strict Pullups 9 Pushups Rest 2min into: AMRAP in 7min: 9 Deadlifts (#80/50) 12 V-Ups 15/12 Cal Row Endurance: E7MOM for 35min: Run 800m

Wednesday - 201021

Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Fight gone bad" 3 Rounds for max reps of: 1min Wallballs (#10/6) 1min Sumo deadlift high-pulls (#35/20) 1min Box Jumps 1min Push-Press (#35/20) 1min Row (calories) 1min Rest Endurance: For time: Run 1000m 80 KB Swings

Tuesday - 191021

Strength: E2MOM for 12min: 2 Snatch Push-Press + 2 Overhead Squats Metcon: AMRAP in 20min of: 30 Double Unders 12 KB Front Rack Lunges (#24/16,x2) 7 HSPU Endurance: For time: Run 800m 80 Wallballs (#10/6) Row 600m 60 V-Ups Run 400m 40m Burpee Broad Jumps Row 600m 60