September 12 - September 18

Monday

A) Build to a heavy complex for 3 Sets:
- 1 Power Clean
- 2 Reverse Lunge
- 1 Power Clean
- 2 Front Squat
*Score = combined weight of top 3 sets

B) "Compound V"
For time (RPE-9):
- 300/250m row
- 15/12 cal EB
Then Dball clean ladder:
- 5 @ 70/50
- 3 @ 100/70
- 1 @ 150/100

Tuesday

"Jacked on Cardio"
FT (CAP-30, RPE-5)
5rds:
- 10 Double DB Floor press (45/30+)
- 10 Supinated pull up
- 200m run
into...
5rds:
- 15/10 Hand-release push-ups
- 10 Alternating gorilla row (53/35+)
- 200m run

Wednesday

A1) EMOM-6:
- 1 Snatch high pull + 2 Hang power snatch
*Start ~50% and increase every 2 sets (<65%)
*Not touch and go

A2) EMOM-6:
- 1 Snatch high pull + 2 Hang squat snatch
*Start ~50% and increase every 2 sets (<65%)
*Not touch and go

B) "Frogger"
AMRAP-8 (RPE-7):
- 10 DB snatch (50/35)
- 15 Box jumps (24/20)

Rx+
- Box jumps (30/24)

Thursday

"Slippery When Wet"
4 Sets (each for time, RPE-7):
- 1200/1000m EB
- 10 Pullup
- 30 DU
- 10 T2B
*rest ~3-4min
*Score = total working time

Rx+
- 15 C2B & T2B
- 60 DU

Friday

A) Build to heavy for each in 15min:
- Strict press
- Push press
- Jerk
*Score = combined weight of best lifts

B) "Old Greg"
AMRAP-12:
4-8-12-16...
- KB reverse lunge + thruster (53/35)
*30sec wall-sit after each set

*switch arms at halfway for KB

Rx+
- KB (70/53)

Saturday

Partner WOD
"Wall Ballers"
AMRAP-20 (Teams of 2):
- 400m WB run together
- 20 Synchro WB air squat passes (4' apart)
- 20 Synchro WB situp passes over box
*3 Synchro burpee penalty for dropped WB
*w/1 WB the whole time (20/14)

Rx+
- WB (30/20)