September 2024

9 / 30 / 24 For time – 18 min cap 60 power cleans 135 / 95 120 push ups 180 air squats partition reps anyway you want.

9 / 27 / 24 A. 7 min emom x 2 squat cleans B. 3 min emom x 1 squat clean C. 20 min amrap 1 squat clean 100m farmer carry 50 / 35 100m run add 1 squat clean each round

9 / 26 / 24 A. Strict press 5 – 3 – 3 – 1 – 1 – 1 building B. 10 min amrap 10 push press 115 / 75 20 situps 30 double unders

9 25 / 24 10 rounds each – rotate full rounds 7 pull ups 7 cal bike 7 box jump overs 24 / 20

9 / 24 / 24 A. deadlift 3 x 8 building till set 6 , then across for sets 6 ,7,8 B. partner amrap 15 share 50 hang power cleans 135 / 85 share 50 calories on any machine

9 / 23 / 24 amrap 16 250m run 12 snatch 95 . 65 9 burpees over the bar

9 / 20 / 35 10 – 1 hang power clean thruster 35 dubs after each set

9 / 19 / 24 A. Bench press wave 5 – 3 – 1 x 3 rounds B. amrap 7 7 burpees 7 KBS 70 / 53

9 / 18 / 24 Amrap 20 18 cal machine 18 step ups 50 / 35 DB / KB x 1 Front rack 6 ring muscle ups

9 / 17 / 24 8 x 3 back squat build to set 5 across sets 6 – 7 – 8 B. row relay Row 250m switch 10m away with partner