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16.09.29

Fitness
A. Max FLR on rings

B. For time:
3000M Row

Performance
A. Max FLR on rings

B. For time:
5000M Row

16.09.28

A. Spend 10 minutes working on strict muscle-ups, legless rope climbs, and peg board

B1. Seated hand-over-hand sled pull
5×50’; Tough weight; Rest 60s
B2. Handstand walk
5×100’; Rest 60s

C. Handstand walk
3×30-60’; Rest as needed

D. 10 rounds @ 90%:
30s assault bike
-Rest 30s
30s box jumps, step down (24/20)
-Rest 30s
30s plank
-Rest 30s

16.09.28

Fitness
A. Deadlift-
Build to a tough triple in 20 minutes

B. Push press-
Build to a tough triple in 15 minutes

C. For Time:
20 Wall climbs
15 minute cap

Performance
A. Deadlift-
Build to a 1RM in 20 minutes

B. Push press-
Build to a 1RM in 15 minutes

C. For time:
30 Wall climbs
15 minute cap

16.09.27

A. Clean-grip RDL
5,5,4,4,3; Building; 40×0 tempo; Rest 90s

B. Double KB front rack step-ups onto 24″
3×12, alternating; Rest 90s

C. 4 rounds @ 85%:
400m row
10 burpees over-the-erg
10 assault bike calories

D. EMOTM 10:
1st: 20-40s anti-rotational front plank, right
2nd: 20-40s anti-rotational front plank, left

16.09.27

Fitness
A. Power clean & Jerk-
Build to tough triple in 20 minutes

B. 10 minute AMRAP-
Assault bike calories

Performance
A. Clean & jerk-
Build to 1RM in 20 minutes

B. 10 Minute AMRAP-
Assault bike caloires

16.09.26

A. Back squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. 5 sets @ 85%:
30s assault bike
30s jumping switch lunges
30s assault bike
-Rest 1 min

C. 5 sets:
30s double DB bench press – moderate load
30s double DB bent over row – moderate load
-Rest 1 min

D. 5 sets:
100’ farmer’s walk – tough
200’ reverse sled drag – tough
100’ farmer’s walk – tough
-Rest 90-120s

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