Wednesday – 9/22/21

With an ongoing clock counting up:

10-min AMRAP of:
1 (DB) Gorilla Row + 1 (DB) Thruster + 1 Pull-up
2 (DB) Gorilla Rows + 2 (DB) Thrusters + 2 Pull-ups
3 (DB) Gorilla Rows + 3 (DB) Thrusters + 3 Pull-ups
etc adding 1 rep each round to each movement.

Moving straight into:
50 Alternating DB Snatches
Complete 5 burpees every minute on the minute.

Score: Part 1 reps + your time for all

Tuesday – 9/21/21

A. Deadlifts
4×2 @85%
Last Set Max Reps

B. Front Squats
3×6 @65%

C. 9-min AMRAP
9 Box Step-Ups
18 Double Unders
200m Run

Monday – 9/20/21

A. Weighted Pull-Ups
3x Max Reps

B. DIRTY THIRTY
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees

Saturday – 9/18/21

For Time:

3 Rounds of
5 Clusters (95/65)
10 Toes to Bar
15 Cal Row

Into

2 Rounds of:
200m Farmer Carry
10 Deadlifts (155/115)