09.20.18

Metcon (Weight)
Front Squat
20 min Cap
Score a 12RM – 9 RM – 6 RM – 3RM (from the ground)
Score = total load for all reps added together
Metcon (Time)
21-15-9
Ring Dips
DB Front Rack Lunges (55/35)

09.19.18

Metcon (Time)
60 DU
30 Pull Ups
30 Box Jumps (24/20)
60 DU
400m Run
40 DU
20 Pull Ups
20 Box Jumps
40 DU
400m Run
20 DU
10 Pull Ups
10 Box Jumps
20 DU
400m run

09.18.18

Metcon (Weight)
16 min EOMOM
1 Hang Snatch
1 Power Snach
Build each set

8 rounds total
Metcon (Time)
100 Hollow Rocks
50 alternating weighted scissor kicks (5/2.5)