September 20, 2015

September 21	September 22
A. Weighted Pull-up 1-1-1-1-1 (work to 1RM weighted pull-up) B. 20min Time Cap 10 down to 1 Deadlift 1.5*bodyweight 2push-up burpee Medball Clean 20/14#	A. Front Squat 3-3-3-3-3 (work as heavy as possible for 3 reps) B. 25 min time cap Chipper 100 Box Step overs 30/24″ 50 Back Squats 135/95# (take from ground) 25 Chest-to-bar pull-ups 800m run
September 23	September 24
A. EMOM 10 2 power cleans + 1 clean (Advanced: all reps should be 70+%)B. 12 min time cap “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups	A. 10 minutes to complete: Max set of Chest-to-bar pull-ups Max set of Double Unders Max set of Chest-to-bar pull-ups Max set of Double UndersB. 15 minute time cap WOD with buy-in 400m run rest 1 minute THEN… 3 rounds for time- 15 Thruster 115/75# 15 burpees over barbell
September 25	September 26
A. Back Squat 12-12-12-12-12 (work as heavy as possible) Band pull-aparts 15-15-15-15 (do between sets of back squats) B. 14 min time cap 21-15-9 Deadlift 155/105# Box Jump 20-24-30″ (move higher box jump each set) Run 200m after each set	Partner workout “Miracle Mile #4” 400m of each Farmer carry 50/35+ DB Burpee broad jump OH plate walking lunge Buddy Carry