Week of September 9th

MONDAY - 240909

Strict Press

In a 12:00 Window
5-7 Building Sets of 3 Reps 
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*3 Second Pause 

"Dime A Dozen"

AMRAP 12: 
9 Hang Power Cleans 
6 Thrusters 
30 Double Unders 
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Barbell: (115/85) 

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TUESDAY - 240910

"Heat Of The Moment"

4 Rounds For Time:
400 Meter Run
20 Burpee Pull-ups
30/24 Calorie Echo Bike

Rest 1 Minute Between All Stations

Time Cap: 40 Minutes

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WEDNESDAY - 240911

Deadlift

In a 12:00 Window
5-7 Building Sets of 3 Reps 
‍
*3 Second Pause 

"9/11"

For Time:
2,001 Meter Row
110 Dumbbell Box Step-ups (20")

Dumbbell: (50/35)

Time Cap: 20 Minutes

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THURSDAY - 240912

"Prohibition"

AMRAP 20:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups

* Score Total Reps

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FRIDAY - 240913

Back Squat

In a 12:00 Window
5-7 Building Sets of 3 Reps 
‍
*3 Second Pause 

"Same Old Story"

On the Minute x 15:
15-1 Wallballs (20/14)
Max Kettlebell Swings (70/53)

Score: Total Kettlebell Swings

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SATURDAY - 240914

"Don't Sweat It"

On the Minute x 32 [8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: AbMat Sit-ups
Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest

Score: Lowest Calories + Sit-ups + Bench

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