9 23 20

Class

A. q(2:00) x 5
9 BF Burpees + 30 DU + Max HSPU

B. AMRAP [5], REST [5]
200’ WL + 200m Bag Run 50/35 + Max cal Row
AMRAP [5], REST [5]
100’ single DB FR WL + 200m Bag Run 50/35 + Max cal Row
AMRAP [5], REST [5]
50’ Double DB FR WL + 200m Bag Run 50/35 + Max cal Row

Home Workout (Bodyweight/Limited Equip)

A. AMRAP [5], REST [5]
200’ WL + 200m Bag Run 50/35 + Max burpee broad jumps
AMRAP [5], REST [5]
100’ single DB FR WL + 200m Bag Run 50/35 + Max burpee broad jumps
AMRAP [5], REST [5]
50’ Double DB FR WL + 200m Bag Run 50/35 + Max burpee broad jumps

B. 3 sets
15 Hollow Rocks
15 supermans
Rest 2:00

WU: 2x
30 SU + 200m Row + 10 Pass Throughs + 5 inchworms

BB5s

9 22 20

Class

A. 5 rounds
35% max BMU+ 3 PC
Rest 2:00 between sets
*PC @ 73,76,79,82,85% of 1RM PC

B. FT
21-15-9
PC + Hand-Release Pushups
Directly into
21-15-9
PP + T2B
*95/65 barbell

Home Workout (Bodyweight/Limited Equip)

A. 5 Rounds
12 DB Row + 6 DB PC
Rest 2:00 between sets

B. FT
21-15-9
DB PC + Hand-Release Pushups
Directly into
21-15-9
DB PP + V-ups

WU: 2x
15/12cal Row + 10 Cossack Squats + 5 Pushups + 5 sPU

BB5s

9 20 20 or 9 21 20

Class

A. 10 RFT [20]
15 WB + 200m Run
*scale to AS

B. 6 Sets
1 Pausing FS + 1 FS
*2 sec pause in the bottom
*60,63,66,69,72,75% of 1RM FS

Home Workout (Bodyweight/Limited Equip)

A. 10 RFT [20]
15 WB + 200m Run
*scale to AS

B. 4 sets
10 split squats
6 single leg DB RDL
Rest 2:00

WU: 2x
5 Inchworms to push-ups + 5 slow AS + 10 pass throughs + 20 JJ

BB5s