September 28 | September 29 |
A. Bench Press 3-3-3-3-3 Heavy as possible Pendlay Row 7-7-7-7-7 B. AMRAP 20 |
A. Deadlift 1-1-1-1-1 Work to a heavy weight
B. “Open 11.1/14.1” |
September 30 | October 1 |
A. EMOM 10 2 Power Clean + Clean (advanced use 75+%) B. 6 RFT: |
A. Superset the following: 3×10 strict T2B 3×10 strict pull-up 3×15 band pull-aparts B. “Kelly” |
October 2 | October 3 |
A. OH Squat 10-10-10-10-10 between sets do 0:45 weighted planks 45/35# B. 3 Rounds for Time: |
AMRAP 25 One partner is always running 400m 5 rope climbs 15′ 10 burpee box jumps 30″ 15 Wall Ball 20/14# ->12/10′ |