Sunday - optional open gym wod
Wod
100 air squats
4 rope climbs
75 air squats
3 rope climbs
50 air squats
2 rope climbs
25 air squats
1 rope climb

9/16-9/22

Monday
Strength
Front Squat
5@60%
5@65%
5@70%
5@75%
5@80%

Wod
AMRAP 10
10 Pistols
5 Hang Power Cleans 135/95
5 Shoulder to OH 135/95

Tuesday
Strength
Bench Press
10-8-6-4-2

Wod
AMRAP 8
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlift 185/135
15 Box Jumps
20 Deadlift 225/155
15 Box Jumps
25 Deadlift 275/185
15 Box Jumps
30 Deadlift 315/205
15 Box Jumps
35 Deadlift 365/225
15 Box Jumps

Wednesday
Strength
Push Jerk
5x3@60%

Wod
Cascade Classic 5
1 Rope Climb to start each round

HSPU
10-9-8-7-6-5-4-3-2-1
Double Unders
50-45-40-35-30-25-20-15-10-5
*12 minute time cap

Thursday
Strength
Squat Snatch
Build to a heavy single

Wod
19.4
3 rounds of:
10 Snatches 95/65
12 Bar Facing Burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar MU
12 Bar Facing Burpees
*12 minute time cap

Friday
Strength
EMOM 7 rounds
3 power clean+2 front squats+1 jerk

Wod
14.4
AMRAP 14
60 Calorie Row
50 Toes To Bar
40 Wallballs 20/14
30 Cleans 135/95
20 Ring Muscle Ups 

Saturday
Wod
AMRAP 18 with a partner-you go I go
9 Thrusters 95/65
35 Double Unders
9 Pull Ups

Sunday - optional open gym wod
Wod
Death by OHS
Min 1 - 1 OHS 95/65
Min 2 - 2 OHS
Min 3 - 3 OHS
Continue as long as possible