2023-09-4

Monday-

Labor Day

Tuesday-

Back Squat: 3 @ 70%, 3 @ 80%, 3 @ 90%

10 Min Alt Emom-

5 Strict Pull-ups

5 OHS

—

3 Rounds For Time

10 Power Cleans

25 Wall Balls

75 DU

*rest two minutes between rounds*

Wednesday-

Bench Press: 3 @ 70%, 3 @ 80%, 3 @ 90%

Deadlift: 3 @ 70%, 3 @ 80%, 3 @ 90%

—

10 Rounds For Time

200m Run

3 Muscle Ups

Thursday-

Front Squat: 3 @ 70%, 3 @ 80%, 3 @ 90%

Strict Press: 5 @ 65%, 5 @ 75%, 5 @ 85%

—

For Time:

50 Cals

20 DB Snatches

20 Double DB Squat Cleans

100 Sit-ups

20 Double DB Squat Cleans

20 DB Snatches

50 Cals

Friday-

16 Min Emom

Power Clean

1st 4 mins 4 reps @ 60%

2nd 4 mins 3 reps @ 70%

3rd 4 mins 2 reps @ 80%

4th 4 mins 1 rep @ 90%

—

AMRAP 12

10 Burpee Pull-ups

5 HSPU