Friday 9/14

A.
Deadlifts
5-4-4-3-3-2-1
80% of your 1RM

B.
2RFT
30 Box Jumps
15 pull ups
100m Sprint
Then
800 meter run

Masters
A.
Same

B.
2RFT
30 Box Jumps
15 pull ups
100m Sprint
Then
800 meter run

Thursday 9/13

A.
Skill Work: Rope Climb

B.
FOR TIME
20 SDHP (155/115)
20 Front Squats (155/115)
20 Back Rack Walking Lunges (155/115)

Masters
A.
Same

B.
FOR TIME
20 SDHP (105/75)
20 Front Squats (105/75)
20 Back Rack Walking Lunges (105/75)

Tuesday 9/11

A.
Thrusters
6×5
70% of your 1RM

B.
3RFT
10 Push Jerks (185/135)
8 Goblet Squats (53/35)
200 meter run

Masters
A.
Same

B.
3RFT
10 Push Jerks (135/95)
6 Goblet Squats (35/26)
200 meter run