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

Oly

Every 90secs X’s 6 Sets

3 Power Snatches With 1sec Pause in the Catch
*Reset on the Floor Each Rep

WOD

In Teams of 2, Alternate Rounds to Complete 4 Each of:

Strength

Every 2mins X’s 8

3-4 Front Squat 75-85%

WOD

6min AMRAP

30 Wallballs
15 Pull Ups
30 Double Unders

Accessory

In Teams of 2 For Time

1 Mile Run With MedBall (Partner Switch Every 200m)
100 Partner Wallball (Alternate With Partner)
150 Pushups
200 Double Unders
100 MedBall Lunge

Oly

Every 90secs X’s 10 Sets

1 Clean & Jerk Building to a Tough Single

WOD

For Time

30-20-10
Kettlebell Swings (53/35)