092021-092421

Monday (Sep 20th) STRENGTH: Deadlift -5 Reps @65% -5 Reps @75% -Max Reps @85% *Rest as needed bt sets, shoot for 5-15 reps on the max effort set.

WORKOUT: 21:00 EMOM 1) 11/8 Cal Bike 2) 21 Air Squats 3) 7 Muscle Ups

Tuesday (Sep 21st) STRENGTH: Bench Press -3 @70% -3 @80% -Max Reps @90% *Rest as needed

WORKOUT: For Time: 50 Cal Row 40 SHSPUs 30 Power Cleans @135/95lbs *12:00 Time Cap

Wednesday (Sep 22nd) SKILL: 3 Rounds For Quality: 20 Assisted Pistols (with band)(10 each side) 20 Hamstring Curls 1:00 Hollow Hold WORKOUT: For Time: 10 DB Snatches 4-3-2-1 Rope Climbs

Thursday (Sep 23rd) WORKOUT: 6 Rounds: 200 Meter Run

10 Burpee Box Jump Overs 1:00 Rest

Friday (Sep 24th) STRENGTH: Front Squat 3x2 Reps @80% of 1RM *Rest as needed bt sets

WORKOUT: 10 Rounds For Time: 10 Pull-Ups 7 Thrusters @95/65lb