Establish 1 rep max Push Press
SKILL
EMOM 16
Even: 2 legless rope climbs
Odd: 8/6 weighted pistols 53/35#
WOD:
Power cleans 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
50′ backward sled drag between rounds (Each drag should take approximately 20 – 30 seconds. Adjust weight accordingly.)
Men’s power clean weights 155, 185, 205, or 225 pounds
Women’s power clean weights 75, 95, 115, or 135 pounds
Deadlift 3×2@85%
Bent Over Row 5×8 AHAP
Gymnastic Development
Tabata HSPU
WOD:
Power cleans 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (weight is Male no more than 225, female no more than 135)
20 sec ME box jumps between rounds (score is time and total number of box jumps)
Establish 1 rep max back squat
Thursday marks the 13th anniversary of the September 11 attacks. Nearly 3000 lives were taken that day. I know all of us have a vivid memory of where we were when we first heard that a plane, and then two, had crashed into the Twin Towers. We will never forget that day or the impact it is had on our nation. Today, we will observe and honor the men, women and children that lost their lives that day and those that continue to fight the ongoing war that these attacks initiated. As a community, we would like to make sure that we honor every life that was lost so we are asking for burpee donations. We’d like to complete a minimum of 3000 burpees as a community tomorrow. 
WOD:
11 2 for 1 Wallballs
175m heavy sandbag Carry
77 KB Swings 70/53#
93 GHD Situps
9 Bear Crawls
11 muscle ups
2001 meter run/row
Clean & Jerk
2×2 @ 85%
2×5 @ 87%
Thursday marks the 13th anniversary of the September 11 attacks. Nearly 3000 lives were taken that day. I know all of us have a vivid memory of where we were when we first heard that a plane, and then two, had crashed into the Twin Towers. We will never forget that day or the impact it is had on our nation. Today, we will observe and honor the men, women and children that lost their lives that day and those that continue to fight the ongoing war that these attacks initiated. Burpees can be done anywhere – gym, home, work….just let us know how many you do!
WOD:
11 2 for 1 Wallballs
175m Med Ball Carry
77 KB Swings
93 ab mat Situps
9 Bear Crawls
11 squat cleans AHAP
2001 meter run/row
Recovery day
Bench 3×6-10@75%
Close grip bench 2×5-7@ AHAP
SKILL
TABATA alternating leg T2B
Wod
21-15-9
Squat snatch 95/65#
Pull ups
CORE:
12 TGU AHAP
Bench Press
8×3@65%
Pause bench 1″ off chest
2×5 AHAP
Bent over Row
3×6 AHAP
WOD:
20 Strict pull ups
20 weighted pistols 53/35#
20 cal row
20 c2b kipping pull ups
20 pistols 35/18#
20 cal row
20 kipping pullups
20 pistols
20 cal row
Core:
3×Me weighted plank 45/25#
Snatch
2×2 @85%
5×2@87%
Wod
4 rounds
200m run
8 deadlifts 225/155#
ME UNBROKEN PUSH UPS
Core: tabata alternate between plank and ab mat sit ups
Attempt a new snatch pr and a new clean and jerk pr
Gymnastic strength:
3×3 strict deficit hspu+5 strict hspu from floor+ME kipping hspu
WOD:
Every 3min x 4 sets
200M RUN
8 DEADLIFTS 275/185#
ME ring dips
Core 3xme l-sit
Back Squat 5×2@80%
Pause Squat 3×3@75%
Skill:
ME unbroken pull ups
WOD
1 up to 10 front rack lunges AHAP
30 dbl unders between sets of lunges
Cash out 50 cal row immediately after the wod
Core: athlete choice if there is time