0008

Strength 

Bench Press/Strict Press
1×10@60%
1×8@65%
1×6@75%
2×4@80%
3×3@85%

MetCon

50 Thrusters 95/65
45 Air squats
40 double unders
35 power cleans 95/65
30 situps
25 pullups
14 min Amrap

0007

Strength 

Back Squat
1×10@60%
1×8@65%
1×6@70%
4×3@75%

MetCon

partner wod
800m run with sandbag (400m for wach person with sandbag)
22 strict DB press 35/25 (other person holds a plank)
22 synchro burpees
2 rounds

0006

Strength

Push Press
work up to 5×5@70% of 1Rm

Or

Snatch
2×3@60%
2×2@70%
2×1@75%
2×1@80%

MetCon

12 deadlifts 135/95
9 hang cleans 135/95
400 m run
3 rounds (4 is rx+)

0002

Strength 

Back squat 
1×10@50%
1×8@55%
1×6@65%
5×5@70%

MetCon 

Buy-in 
50 push-ups 

4 rounds 
5 strict pull-ups 
10 deadlifts 185/125

Buy-out
600 m run 

0001

First off guys want to let y’all know that we will not be open on Monday due to Labor Day! So enjoy the day off and know I’ll be back with a vengeance on Tuesday! 

9a 

Strength 

7×10 back squats – go as heavy as possible in 7 sets 

MetCon 

Diane 

21-15-9 
Deadlifts 225/155
HSPUs 

10a hero wod 

Whitten

5 rounds 
22 kb swings 53/35
22 box jumps 24″/20″
400m run 
22 burpees 
22 wallballs 20/14 

*** show up on time and be warmed up prior to start time. Do 50 air squats and 50 push-ups! You will have the whole hour to do the wod!