Friday 9-30

“Happy Birthday Tay B”

Mobility: Glutes/Hips/Chest/Lats

A: “Chelsea”
30 min EMOM
5 Pull Up
10 Push
15 Air Squat

B: 100 AMSU or 50 GHD Sit Up

Thursday 9-29

Mobility: Hips/OH Pos

A: 5 min EMOM
5 Front Squat + 5 S2OH

B: 15 min Every 90 sec
1 Squat Clean and Jerk

C: 4 Rounds For Time
400 m Run
15 Thruster 95/65

Wear Pink

Mobility: Glutes/L and T Spine/Lats

A: 10 min EMOM
Odd: Cal Row 15/12
Even: 20 Box Jump 24/20

B: 10 min EMOM
Odd: 10 Deadlift 225/155
Even: 15 T2B

C: 10 min EMOM
Odd: 15 GHD Sit Up
Even: 20 Wall Ball 20/14

Mobility: Hips/OH Pos

A: 1-1-1-1-1-1 (Rig)
1 Snatch Balance + 1 OHS

B: 2-2-2-1-1-1
Squat Snatch

C: For Time
5 Rounds
5 Snatch 135/95
10 Burpee

Mobility: Calves/Hips/Lats

A: 10 min EMOM
Odd: 50 DUs
Even: 5 Hang Power Clean

B: 10 min EMOM
Odd: 5 Front Squat
Even: 10 Pull Up

C: 10 min AMRAP
30 DUs
10 Pull Up
10 Hang Power Clean 95/65
10 Front Squat 95/65

Rest Day

In teams of two with one partner working at a time….

Partner Deck of Cards For Time

❤️= Thruster 95/65
♠️ = Pull Up
♦️ = Power Clean 95/65
♣️ = Burpee
Aces = 400 m Run
Joker = 10 Bar MU