9.4.20

Metcon
Row 1km
50 Push-ups
Row 750m 
40 Push-ups
Row 500m
30 Push-ups
Row 250m 
20 Push-ups

9.3.20

Metcon
6 min AMRAP
15/12 Cal AAB
12 Pull-ups
9 Power snatches @ 95/65
x3
Rest 3 min between Rds

9.2.20

Metcon
25 min EMOM
1: 7 Ring Dips (RX+ 10 ring dips)
2: 50' SB Walking Lunges @ 50/35
3: 100' Sled Push
4: 12 GHD Sit-ups
5: 15 Slamballs @ 30/20

9.1.20

Skill Development
10 min EMOM
O: 20 sec L-sit
E: 20 sec Superman

Strength
5 Rds E3M
5 Deadlifts @ 75-80% 1RM

8.31.20

Strength
8 min EMOM
3 Push Jerks @ 60-65% 1RM 

Metcon
10 min AMRAP
10 Burpee Mt Climbers
20 Stationary Lunges
10 Push Jerks @ 135/95 (RX+ 155/105)