16 September

Training AM Session (6a)

A. Pink Loop

B1. 10 Cal Ski Sprint
B2. 6 Pullups
B3. 20 Banded Ring Dips
B4. Seated Z-Press (75#)
B5. 15 Heavy Slamballs
Rest 3m, x3

C. Crossover

D. Mobility

Training PM Session (130p)

A. 3 RFT
400m Run
12 Burpee Box Jumps (24)
15 Thrusters (95#)
W/Vest
*11:47

B. Build To A Moderate Triple Back Squat
*325

C. 20 Rep Back Squat
*215#

D. "THE AVALANCHE"
10-8-6-4-2 BURPEE BOX JUMPS (30/24) SDLHP (135/85) PUSHUPS (MEN PLYO 2:1 / WOMEN 2:1) ROW 200/160M AFTER EACH ROUND

*10:37

E. KB Pullovers x20