13-09-17

A. MU Progression – Ring Kipping tech 3 ‘leg swings’ + horizontal row
Those with strength if looking good go for MU attempt

B. For Time:

Row 800 Meters

Immediately followed by…
3 Rounds of:
10 Dumbbell Push Press @ 22.5kg/15kg
15 Dumbbell Box Step-Up
20 Kettlebell Swings @24/16

Immediately followed by…
Row 800 Meters

12-09-17

A. EMOM x 10
1 Power Clean + 3 Split Jerk

B. 30 minute

RX: Teams of 3
30/20 Cal. Assault Bike (each)
150 Wall Balls
30 Power Cleans @ 100/70kg
150 Wall Balls
30/20 Cal. Assault Bike (each)

SCALED: Teams of 3
1 min all out Assault Bike (each)
150 Wall Balls
30 Power Cleans
150 Wall Balls
1 min all out Assault Bike (each)