Friday, September 25th

PRE: 4-5 rounds, for WEIGHT, of:
8 Dumbbell Strict Presses
20 Weighted Lunge Steps
60 second Plank on Elbows or Rings

INTERMEDIATE: 4-5 rounds, for WEIGHT, of:
5 Push Presses
20 Weighted Lunge Steps

ADVANCED: Strict Press – Perform 1 rep EMOM for 10 minutes starting at 55% and increasing throughout to find heaviest rep, and then perform 2 sets for max reps Strict Press at 75% of heaviest from the EMOM.

WOD: 4 rounds, for TIME, of:
300 Meter Run
20 Kettlebell Swings

INTERMEDIATE: 3 rounds, for TIME, of:
10 Deadlifts (315/225 or AHAP)
20 Pull-Ups

ADVANCED: Perform Intermediate WOD, followed directly by:
60 Calorie Row
60 Walking Lunge Steps (70/53 per hand)

EXTRA: Split Jerk – Perform 3 reps every 2 minutes for 10 minutes starting at 60% and increasing if/when possible.