Septemberrr 26th

  1. AM:

    a. Find 1 RM Dip (on bar) – Rest as needed during and after: 27.5#
    b. WTD Dip 14, 12, 10, 8, 6 @20X1 Rest 3 Mins b/t: did reps without weight
    c. WTD PU 6-8x 6 @ 10X0 Rest 3 Minus b/t: 2.5# 6 reps each set

Rest 4+ Hours

10 Minute AMRAP @80% Effort: 3 + 100m row

5 TNG Squat Snatch w/ 65#

10 Burpees

250 M Row

 

Rest 5 Minutes

 

10 Minute AMRAP @ 85% Effort: 7 rounds + 5 pull ups

5 Pull ups – UBK

10 Push Ups – At least 5 per set

15 Box Jumps – Step down – be light on jump

 

Rest 7 Minutes

 

10 Minute AMRAP @90% Effort: 7 rounds + 10kb

10  KBS w/ 55#

20 Walking Lunges

30 DU

 

Rest 10 Minutes

 

10 Minute Row @ 85% for meters: 2,300m

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