Thursday 10/4

A.
Front Squat
4×4
Building to a Heavy Set

B.
EMOM 20
6 Tire Flips
12 HSPU
14 Ring Dips
16 Box Jumps
200m Run

Masters
A.
Same

B.
EMOM 20
6 Tire Flips
12 Seated L-Press (30/15)
14 Ring Dips
16 Box Jumps
200m Run

 

Wednesday 10/3

A.
Push Jerk
6×4
70% of your 1RM

B.
“Annie”
50-40-30-20-10 Reps for Time
Double Unders
Ab-Mat Sit-ups

Masters
A.
Same

B.
50-40-30-20-10 Reps for Time
x2 Single Unders
Ab-Mat Sit-ups

 

Tuesday 10/2

A.
Skill Work: Weighted Pull-Ups

B.
FOR TIME
1 Mile Run
Then
3RFT
20 KB Swings (53/35)
15 Goblet Squats
10 T2B

Masters
A.
Same

B.
FOR TIME
1200m Run
Then
3RFT
20 KB Swings (35/26)
15 Goblet Squats
10 K2E