WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs 

10 Good Mornings 

10 Front Squats 

5 Inch Worms

10 Scorpions 

Then:

Mobility 

SKILL:

EMOM 10

ODD: 2 Rope Climbs (Take no more than 3 sec. between reps.)

EVEN: 10 KBS (53/44) (44/35) (35/26) (26/20)

*Adjust reps accordingly to skill. 

LIFT:

Back Squat

3 @ 65%

3 @ 70%

3 @ 80%

2 @ 85%

3 × 1 @ 90%

WOD:

“092917”

​E3MOM… For 4 Rounds 

20 Wall Ball (30/20) (20/16) (16/14) (14/10)

25 T2B

*Adjust reps to stay within time frame and note.

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