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MONDAY
Happy Labor Day! One class only at 9 AM.

TUESDAY
A) Movement Prep: 3 sets
40’ Death March, no weight
40’ Seal Walk with Sliders
10 Alternating Cossack Squats
B) Romanian Deadlift: 3×8
C) Dumbbell Bench Press: 3×10
B) EMOM 12, alternating:
8 Push Press*
8-16 Kipping Pullups (no Butterfly)
*Choose a weight for PP that allows for UB sets. Post weight to whiteboard.

WEDNESDAY
A) Clean + Hang Clean + Jerk: 20 min to build
*Fundamentals: Hang Clean + Hang Clean + Push Press
B) Prone Dumbbell Row: 3×10
C) 10 Rounds for Total Reps:
0:30 T2B
0:30 Rest
0:30 Heavy Wall Ball
0:30 Rest
*Post total reps and weight used to whiteboard

THURSDAY
A) Movement Prep:
90/90 Hip ER/IR Stretch, 0:30 each
Hamstring Smash on Barbell, 0:30 each
Tempo Front Squat, full grip with empty bar, 2×5
B) Front Squat: 3×5
C) AMRAP 15
5 KB Push Ups
5 Double KB Cleans
5 KB Thrusters
20 Cal Row/Bike
*Scale KB Push Ups to regular Push Ups if needed

SATURDAY
A) Power Snatch: 5×3
*Keep it light and snappy
B) Surprise WOD