September 5 - September 11

Monday

"Hot Shots 19"
6RFT:
- 30 Air squats
- 19 Power cleans (135/95)
- 7 Strict pullups
- 400m run

Tuesday

"Hollow Man"
EMOM-24:
1 - Row cals
2 - Row cals
3 - Hollow rocks
4 - Rest

*2min row + 1min hollow rock

Wednesday

A) Bench press for max reps:
- Male, 75% bodyweight (100%, Rx+)
- Female, 50% bodyweight (75%, Rx+)

B) "Crabfeeder"
3 Sets x AMRAP-3:
- 20/14 alt DB renegade row + pushup (50/35)
- 500m/400M EB (arms only)
- Max meters EB remaining time
*rest 3min

*Score = total combined meters

Thursday

A) 1RM squat clean

B) "Leggo my Eggo”
3RFT:
- 40 WB (20/14)
- 80 DU

Rx+
- WB (30/20)

Friday

"Helen"
3RFT:
- 400m run
- 21 KBS (1.5/1)
- 12 pullups

Rx+
- KBS (2/1.5)
- BMU

Saturday

Partner WOD
"Command and Conquer"
AMRAP-20 (Teams of 2):
- 100/80 cal row
- 50 Rev. lunge thruster (empty bar)
- 25 BBJO (24/20)

*split work however