9.10.15

Ideally do this session with some space in between your class workout session. Definitely eat something and recover a bit even if you can’t do two distinct training sessions.

A) run 400 m+15 HE+15 GHDSU+1 min rest x 3

B) 5×3 muscle up with 4 second decent 
5×3 muscle up with 3 second decent 

5×3 muscle up with a pause at both dip positions

C) 10 rounds

Run 100′

1 legless rope climb

9.9.15

a)100 double-unders

75-calorie row

50 dumbbell step-ups

Men 45 lb db @ 24″                   women 30 lb @ 20″

B) front squat 5×5 @80-90% of squat clean Max 

C) 10 min EMOM 

Muscle ups. Athletes choose the most challenging rep count that you can maintain.

9.8.15

a) 3×1000 m at 2k pace. Active rest 50m walk+100m quick jog+50 m walk

b) Sots Press(front rack)                 5×5 climbing

C) filthy 30

Sub 

knees to elbows for toes to jumping pull-ups for pull-ups                             35/25 KB swing for 53/35

(same as filthy 50, just 30 reps.)

9.3

A) underhanded Barbell Row
5×10(rest as necessary; but do 50 dubs during your rest)

B) pendlay row
3×3 (rest as necessary; but do 50 dubs during your rest)

C) 20 min EMOM
Even: strict Cindy odd: 15 burpees

9.2

A) 30 power snatch+hang power snatch complex for time

135/95

10 min cap

B) 30 power clean+hang power clean and jerks for time

135/95

10 min cap

C) 30 muscle up+ring dip for time

10 min cap

D) row 3k+1 mile run

:20 sec all out sprint on the rower every 2 min, 4 min, 6 min, 8 min, 10 min. 1 mile run should include a sprint finish for the last 200m.