Programming September 9th - September 15th

Monday
Open workout 14.5
For Time:
21-18-15-12-9-6-3
Thrusters s(95/65) f(65/45)
Bar facing burpees
*25 minute time cap*

Tuesday
2 Rounds for time
30/24 cal ski erg 
15 Toes to bar f(knee to waist)
5 squat cleans (185/135) (135/95)
30/24 cal row
15 chest to bar f(pullups)
5 squat cleans (185/135) (135/95)

Wednesday
For time:
Assault Bike 50/35 cals
*EMOM 1 rope climb s(legless)

Rest 5-8 minutes

For time:
Ski 1000m
*EMOM 2 Turkish Getups s(2/1.5) f(1.5/1)*

Thursday
For time:
1 mile run buy in:
Then:
30-20-10
Wallballs s(30/20) f(20/14)
Dumbell Snatch s(50/35) f(35/20)

Friday
5 down to 1 up to 5 for quality
Segmented snatch deadlift + Power Snatch
Strict Ring Muscle Up f(strict pull-up)

**30 second OH plate Hold between each set—Heavy as possible**

Saturday
4 rounds for time with a partner
400m DBall carry s(100/70) f(70/50)
20 Dball squats
30 Pullups
40 pushups

*DBall cannot touch the ground for entire workout*

*10 synchro burpee penalty every time DBall touches the ground*

Sunday

Get outside and be Rad

Join us for Yoga at the following locations/times
Annapolis District 9:30 AM
Columbia District 9:00 AM

Accessory

Strength
Power Clean
3 x 3 sets at 93% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 93% of 3RM— NOT touch and go

Gymnastics
3 sets of each at 72% of max from Test week
Strict Pullups
Pushups
Toes to bar
Kipping or Strict Handstand Pushups

Aerobic
500m row at 5k pace
Rest 1:30
x 8 sets

Luke Espe