Accessory

30min AMRAP in Teams of 2

200m Run*
1 Round of Cindy
*Partners Run Together, Then Each Partner Completes a Round of Cindy

Oly

EMOM X’s 12

1-4: 5 Power Clean
5-8: 3 Power Clean
9-12: 1 Power Clean

WOD

12min AMRAP

5 Deadlifts (225/155)
10 Hand Release Pushups

Accessory

Every 8mins X’s 5 Sets
800m Row or Run
12 Pull Ups
12 Strict Handstand Push Ups or Dumbbell Push Press

Strength

Every 2mins X’s 6

Back Squat x 6-6-4-4-2-2

WOD

Every 4mins X’s 5

25 WallBalls (20/14)
50 Double Unders or 75 Single Unders

Strength

Close Grip Bench Press

10-8-6-4 Building in Load
*After Each Set, Perform 100m Farmer Carry

WOD

For Time

50/40 Cal Bike/Row

Labor Day WOD

Teams of 2
For Time - 45min Cap

600m Run as a Team
50 Kettlebell Swings (53/35)
600m Run
50 Partner Wall Balls (24/20)
600m Run
50 Hand Release Push-ups
600m Run

Accessory

30min AMRAP in Teams of 2

400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
*Partners Alternate Movements

Strength

E2MOM for 12 mins
Deadlift x 5-5-3-3-2-2

WOD

13 min AMRAP

10 Hang Power Snatch (75/55)
10 Overhead Squats
10 Burpees

Accessory

4 Sets for Max Reps/Calories

1min Bike/Row
-Rest 3secs0
1min Kettlebell Swing (53/35)
-Rest 30secs
1min Man Makers
-Rest 30secs

Strength

5 Sets

4-5 Standing Strict Press
8-10 Bent Over Dumbbell Row Per Arm
-Rest 1:00

WOD

7min AMRAP

500m Row Buy-In