Week of 9-13 Sept

Monday:

10,9,8...1 Bench Press @ BWT
1,2,3...10 Deadlift @ BWT
Do these as a criss cross

Tuesday:

“Task Priority FGB”
3 rounds:
20 Wallballs (10′ target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds
RX: Wallball (20/14), Kettlebell SDHP (70/53), Box Jumps (24″/20″), Shoulder-to-Overhead (95/65)
Scaled: Wallball (14/10), Kettlebell SDHP (53/35), Box Jumps (20″), Shoulder-to-Overhead (75/55)

Wednesday:

24 Burpees, followed by:
3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
Then…
24 Pull-ups
Rx: Barbell (155/105)
Scaled: Barbell (135/85), Pull-ups for Muscle-ups (Men 14, Women 10)

Thursday:

"Helen"
3 rounds for time
400M run
21 K-bell Swings
12 Pull-ups

Friday:

15 minute amrap
Row for 20 cals
Bench press x 5 reps @ BWT+