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Mon 9.16.19 – Sat 9.21.19

Power, 3rd, EMOM
6 Kneeling Slam Ball chest throws to wall
15 Banded KBS (eye level)
8 Vertical Jumps
Strength, EMOM, 10×1
10 Squat Clean and Jerks
9RFT, 17min cap
5 Front Squats (165/115) (FB 185/125)
6 Alt Clean & Press (50/35) (FB 70/50) 1 for 1 (1 arm)
1 Rope Climb
*After 4th rd, mandatory 2 min rest
*After 7th rd, mandatory 2 min rest

Partner Battles, 5RFT, 40 min cap 
Part A:
20 HRPU
75 Jump Ropes
25 ABMAT Sit Ups
Part B:
25/17 Bike Cals
*switch every time someone finishes the bike cals and pick up where you left off. Both people need to complete their own 5 rounds. It is a partner battle not a partner workout.

Power, 4rds, EMOM
Min 1: 5 Banded Bear Crawls
Min 2: 5 Big Kip Swings (pulls) (like straight arm pull-downs)
Strength, every 90s
3 Position Snatch, 6×1
(Floor, Low Hang, and High hang)
“Amanda”, 15 Min Cap 
9-7-5
Muscle Ups (Mod: 9 pulls and 9 dips, 7 and 7, 5 and 5
Squat Snatches (135/95)

Back Squats
5 @ 70%
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 93%
1 @ 96%
1 @ 100%
4RFT, 24min
12 DB Push Press (50/35) holding 2
2 Lap Run (indoor mod: 400 meter row)
32 Box Jumps (24/20) rd 2 27/23 rd 3 20/36 rd 4 36/30
(2nd round do 24, 3rd round do 18, 4th round 9)

Deadlifts, every 2 min 
6×2 @ 70%
(w/5s negatives, singles)
20 Min AMRAP 
5 Muscle Cleans (95/65) FB 115/75
8 Bar over burpees
10 KBS (70/50)
12 Kip Swings

#IFCanYouMakeItMonthPart3 (Sept)

Part 1A

  • With 3 minutes on the clock complete:
  • 20 DB Snatches (50/35) switch every 5 (1 for 1)
  • 8 Burpee Box Jump Overs (24/20)
  • 25 Jump Ropes (Double Unders)
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part B Section 

Part 1B

  • With 3 minutes on the clock complete:
  • .9/.7 Cal on the bike or 650/550 Meter Row
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part A Section 

Part 2A

  • With 3 minutes on the clock complete:
  • 20 DB Snatches (50/35) switch every 5 (1 for 1)
  • 10 Burpee Box Jump Overs (24/20)
  • 30 Jump Ropes (Double Unders)
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part B Section 

Part 2B

  • With 3 minutes on the clock complete:
  • 1.0/.8 Cal on the bike or 700/600 Meter Row
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part A Section 

Part 3A

  • With 3 minutes on the clock complete:
  • 20 DB Snatches (50/35) switch every 5 (1 for 1)
  • 12 Burpee Box Jump Overs (24/20)
  • 35 Jump Ropes (Double Unders)
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part B Section 

Part 3B

  • With 3 minutes on the clock complete:
  • 1.1/.9 Cal on the bike or 750/650 Meter Row
  • 1 Min Rest
  • If you do not complete the above work in
  • the 3-min window then you must repeat this again after your Part A Section 

Part 4B

  • With 3 minutes on the clock complete:
  • 20 DB Snatches (50/35) switch every 5 (1 for 1)
  • 14 Burpee Box Jump Overs (24/20)
  • 40 Jump Ropes (Double Unders)
  • 1 Min Rest
  • Whether you finish or not, move on to your Part B Section

Part 4B

  • With 3 minutes on the clock complete:
  • 1.2/1.0 Cal on the bike or 780/690 Meter Row

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