Thursday

A) Bench Press

5 x 3 @ 80%

B) 3 supersets of...

Prowler push and drag

Accumulate 500 ft

12 weighted bird dippers HAF

C) Conditioning

2 Rounds:

- 15 T2B
- 10 Squat Cleans (95/65)

2 Rounds:

- 15 T2B
- 10 Squat cleans (135/95)

2 Rounds:

- 15 T2B
- 10 Squat cleans (155/105)


*15 min time cap

Wednesday

A) Deadlifts

5 x 3 @ 80%

B) Abdominals

 MOFO 8

- :40 plank
- 20 Russian twists (HAF)

C) Conditioning

AMRAP 20 "Nate"

- 2 Muscle ups
- 4 HSPU
- 16 American swings (53/35)

Tuesday

A) Back Squats

5 x 3 @ 80%

B) 3 supersets of

- 100ft single handed sled drag
- 12 ring dips / 20 bench dips

C) Conditioning

3 Rounds for Time of:

- 25 DB push jerks (45/30)
- 50 Double Unders
- 25 DB Deadlifts (45/30)
- 50 Double Unders

Monday - Labor day partner WOD

Part 1:

AMRAP 15

- 200 Wall Balls
- 100 American Swings (53/35)
- 50 weighted box step overs (45/30)
- 100 DB Snatches (45/30)
- 50 Curtis P' s (95/65)

**one PARTNER working on AMRAP at a time, other partner is doing 1 round of "Cindy". Switch when 1 round of Cindy is complete.

REST 3 MIN

Part 2:

AMRAP 15

- 50 Curtis P's (95/65)
- 100 DB Snatches (45/30)
- 50 weighted box step overs (45/30)
- 100 American Swings (53/35)
- 200 Wall Balls

**format is same at part 1, but rounds of Cindy are replaced with 20 jingle Jangles for the partner not working on AMRAP

Sunday Funday 11am

- PARTNER WOD -

2 Rounds

AMRAP 10

- 30 Deadlifts (135/95)
- 400 ft prowler push (4/3)

2 MIN REST

AMRAP 10

- 30 T2B
- 20 DB Clean & Jerks (45/30)
- 20 Box Jumps

Sunday StayFit

A) 5 rounds, 1 min at each station (work for :30, rest for :30, rotate between stations

1. prowler push (HAP)
2.  Squat jumps
3. Rope skips
4. v ups
5. Burpees

B) AMRAP 10

- 15 plate G2OH
- 200 ft sprint
- 20 sit ups
- 200ft sprint
- 25 lunges
- 200 ft sprint

Saturday

- PARTNER WOD -

Teams of 2

AMRAP 30

- 20 Partner WB tosses
- 20 Partner WB sit ups
- 20 synchro OTB Burpees
- 20 Hang Cleans (165/115)
- 20 Partner barbell lunges
- 200ft partner carry