September 19 - September 25

Monday

A) "Hanging Kip Tester FT"
FT (CAP-5):
- 20 Kipping pullup (not butterfly)
- 15 Kipping C2B (not butterfly)
- 10 Bar muscle up

B) "Kung Fu Grip"
AMRAP-15:
4-8-12-16...
- T2B
*200m run after each rd
*T2B become burpee T2B after third break each round.

Rx+
- Burpee T2B after first break

Tuesday

A) Build to heavy set of Bella complex:
- 1 Clean
- 1 Shoulder to overhead
- 1 Front squat
- 1 Shoulder to overhead

B) "DT"
5RFT (CAP-15):
- 12 Deadlift (155/105)
- 9 Hang Power Clean
- 6 Shoulder to Overhead

Wednesday

"I'm Gunna Need a Minute"
5 Sets for max reps:
- 2min Max EB cals
- 2min Max Row cals
- 1min Max DU
- 1min Rest

ThursdaY

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

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

B) "More Plates"
AMRAP-10:
- 12 Plate Snatch (45/25)
- 12 Alt plate overhead reverse lunge
- 2 Wall walk

Friday

“Mares of Diomedes”
For Time:
1 Round
1 Mile Run
60 Air Squats
30 Pull-ups

2 Rounds
800 Run
30 Air Squats
15 Pull-ups

3 Rounds
400m Run
20 Air Squats
10 Pull-ups

Rx+
- C2B

Saturday

"Baker Family Fundraiser WOD"
AMRAP-25 (with partner):
- Buyin: 3K EB or 1250m row
in remaining time...
- 80 American KBS (53/35)
- 60 Box jumps (24/20)
- 40 T2B
- 20 Synchro burpee to plate
*One athlete working at a time, except on burpees

Rx+
- KB (70/53)
- Box (30/24)