Friday, September 18th

PRE:
3-4 Rounds for weight of:
6 Romanian Deadlifts
8 Single Arm Presses/Arm
30 Lying Leg Raises

ADVANCED: Back Squat – 2 reps EMOM for 10 minutes (Start at 60% and increase if/when possible.)

WOD:
AMRAP in 5 rounds of:
1 minute Sled Push
1 min REST

INTERMEDIATE: Complete as many rounds needed, to complete 30 reps of:
1 minute of Ground to Overhead 135/95
1 minute Rest

ADVANCED: EMOM, for 15 minutes, complete:
1 Muscle-Up, 2 Handstand Push-Ups and 4 Kettlebell Swings
-OR-
2 Muscle-Ups, 4 Handstand Push-Ups and 8 Kettlebell Swings (70/53)