Monday, September 21st

PRE: 3-4 rounds, for WEIGHT, of:
6 Deadlifts
10 Push-Ups
20 Weighted Lunge Steps (10/leg)
45 second Plank/side

INTERMEDIATE: For WEIGHT/REPS:
15 Deadlifts (AHAP)
Max Handstand Push-Ups
10 Deadlifts (AHAP)
Max Handstand Push-Ups
5 Deadlifts (AHAP)
Max Handstand Push-Ups
*Maximize every sets weight or reps.  There is no time component.

ADVANCED: Front Squat + Jerk – EMOM for 12 minutes starting at 60% of max Clean & Jerk and increasing if/when possible. When finished get setup and started on the Advanced WOD.

WOD: 5 rounds, for REPS, of:
30 seconds Kettlebell Swings
REST 30 seconds
30 seconds SkiErg
REST 30 seconds
30 seconds Sit-Ups
REST 30 seconds

INTERMEDIATE: AMRAP, in 2 minutes, of:
10 Box Jumps (24/20)
10 Push Presses (115/75)
Rest 2 minutes and repeat for 4 total rounds.

ADVANCED: In 3 minutes, perform: 
500 Meter Row
Max Strict Handstand Push-Ups
Rest 2-3 minutes and repeat for 5 total rounds.

EXTRA: Snatch – Perform 1 rep every 90 seconds for 15 minutes at as heavy weight as possible.