Friday September 27

FIT

LIFT

E1:30 x 8
Clean Deadlift
+ Clean High Pull
+ Hang Power Clean
*Drop*
Squat Clean

WOD

AMRAP 16
400m Run
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overheads
3 Bar Muscle Ups

D - Choose weight, 3 Ring Rows + 3 Push Ups
F - 75/55, 3 Pull Ups + 3 Ring Dips
P - 95/65

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BURN

SWEAT

EVERY 5:00 x 3
200m Run
10 Ring Rows
20 Single Arm Thrusters

CORE STRENGTH

4 SETS
10 Low Crunch
10 Medium Crunch
10 Full Crunch
:30 Extended Plank