September 26 - October 2

Monday

"Bear Complex"
5 Sets x 7 unbroken complexes:
- 1 Power clean
- 1 Front squat
- 1 Push press
- 1 Back squat
- 1 Push press (back rack)

*reps 1-3 can be squat clean + thruster. Also can do back rack thruster for reps 4-5
*increase weight/set and rest as needed between sets.
*each set = 35reps

*Score = weight of 5th unbroken set

Tuesday

"Tuck and Roll"
AMRAP-35:
- 400m run
- 40 Burpees
- 40 Butterfly sit-ups
- 400m run
- 40 Line-facing burpees
- 40 Hollow rocks
- 400m run
- 40 Burpee box jumps (24/20)
- 40 Toes to ring

*1 rep for every 100m on run (full round = 324)

Wednesday

A1) EMOM-6:
- 1 Power snatch (~50%)
- 3 Hang power snatch w/pause above knee
*Slight increase every 2 sets (<65%)

A2) EMOM-6:
- 1 Squat snatch (~50%)
- 3 Hang squat snatch w/pause above knee
*Slight increase every 2 sets (<65%)

B) "Jody"
AMRAP-12:
5-10-15-20...
- Lateral box step-ups (24/20) - Left
- DB Snatch (45/30+) - Left
- DB Front squat - Left
- Lateral box step-ups - Right
- DB Snatch - Right
- DB Front squat - Right

Rx+
- Pistols
- DB Overhead squats

ThursdaY

"Burn the Ships"
4 Sets (each for time):
- 2 x 40' Prowler lengths (50/100)
- 100m DB/KB Farmer Walk (50/35)
- 500/450m row
*rest ~2-4min
*prowler hi-bar down/low-bar back

Rx+
- DB/KB (70/50)
- 750/650m row

Friday

A) "HSPU Tester FT"
FT (CAP-5):
- 30 HSPU
- 30 Strict HSPU
- 50' Handstand walk

Scaled Option
- Accumulate 60sec handstand hold
- 10 kick up + negative
- 30 HSPU

B) "Wake Me Up"
AMRAP-14:
- 10 Kipping C2B (not butterfly)
- 10 DB Bench press (45/30+)
- 20/15 cal EB

Rx+
- 5 BMU

Saturday

"Rocktober"
AMRAP-20 (Teams of 3)
- Partner 1: 200m run
- Partner 2: 15 Thrusters (95/65)
then...
Partner 3: Max DU (after thrusters)

*Rotate when runner returns
*Score = total run meters + total DU