Wednesday September 30th 2015

A)6 Sets
6/sd Step Back Lunges

B)28min EMOM
10 Pull Ups
15 Wall Balls 20/14
30 DBL Unders
100' Sled Pull @ Body Wt

Monday September 28th 2015

A)8 Sets
3 Front Squat

B)Alt 14min EMOM
8 Ring Dips
4/sd KB Cleans

C)4 Sets
5/sd 90degree Shoulder Rotations

Thursday September 24th 2015

A)3min AMRAP
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles

Tuesday September 22nd 2015

A)15min AMRAP
20cal Row
40 DBL Unders

B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks

Monday September 21st 2015

A)RE2:30/8R
5 Deadlift
AMREP Push Ups

B)1min AMREP
PWR Cleans 185/125
1min Off
1min AMREP
Wall Balls 20/14

Friday September 18th 2015

For Time:
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 Push Ups
400m Run

Monday September 14th 2015

A)8 Sets
5 Front Squat

B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16