“Barbara” 5 Rounds, Each round for time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3 Minutes Between Rounds *40 Minute Time Cap. Scale everything to hit the time cap. NOBODY should get time capped today!

Back Squat 3-3-3-6+ *Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 85-90% of what you hit for your 3 rep for the day. THEN 10 Rounds for Time: 250/200m Row 1 Legless Rope

5 Minute EMOM: 2 Push Press + 2 Push Jerk *The 2 push press should be somewhat challenging and the push jerks should be a bit easier. Do all 5 sets at the same weight. THEN Every 5 Minutes for 20 Minutes: 400m Run 15 Shoulder to Overhead (155/105#) 7 Muscle Ups *If the clock

With a Partner, 2 Rounds for Time: 100/80 Calorie Bike 100 Ab Mat Sit Ups 100 Bar Facing Burpees

1 Mile Time Trial   *We are retesting our MOVEMENT OF THE MONTH from August!  Run hard!  You should feel much better about your running after all of the work we put in this month.   THEN Max Reps Dumbbell Bench Press x 3 Sets Max Reps Weighted Strict Pull Ups x 3 Sets *With

Every :30 for 10 Minutes: 1 Hang Squat Clean @ 65% of 1RM *65-70% should be the range here.  Something moderately heavy but still something you can work on your footwork and speed under the bar.   THEN   In 10 Minutes do: 40/32 Calorie Row Buy In With Remaining Time: 2-4-6-8-10-12-14-16… Dumbbell Thrusters (50/35#)

Back Squat 4 x 6 @ 70% of 1RM   THE   For Time: 30 Squat Cleans (225/155#) 10 Minute Time Cap  

10 Minute EMOM: 3 Push Press   *  These should be 3 reps strung together.  You may do these all at the same weight or add weight as you go.  These should be heavy! THEN 15 Minute AMRAP: Buy In: 1,500m Row With Remaining Time, AMRAP: 50 Double Unders 15 Push Press (95/65#) 5 Muscle

Front Squat (20 Minutes) 5 Rep Max *Work up to a heavy set of 5 for the day!  Work on holding a good position throughout the entire squat.   THEN   For Time: 50 Toes to Bar 50 Box Jump Overs (24/20”) 50 Chest to Bar Pull Ups 50 Air Squats  

Hang Squat Clean + 2 Front Squats 1-1-1-1-1 *Work up to a heavy single today for this complex.  Focus on a strong pull and building some leg strength in a front squat position.   THEN   5 Rounds for time: 5 Squat Cleans (185/125#) 10 Bar Facing burpees 15 KB or DB Goblet Squats (24/16)