27

• Deadlift : 3-3-3-3
• 3 RFT: Deadlifts, Wall Balls and Double Unders

28

29

30

• Front Squat : 4-4-4-4
• AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and 200 m

Oct | 1

• Push Press : 3-3-3-3-3
• 5 RFT: Knees To Elbows, Push Press and 200 m

2

3

• Lifting: Hang Power Cleans and Hang Squat Cleans
• AMRAP 8 mins: Double Unders, Burpees and Dumbbell Snatches

4

• Bench Press : 5-5-5-5
• FT: Air Squats, Kettlebell Swings and Ring Dips

5

6

7

• Back Squat : 4-4-4-4
• 1/2 Cindy

8

• Squat Snatch : 1-1-1-1-1
• Every 2 mins for 12 mins: Wall Balls and Squat Snatches

9

10

• Push Press : 2-2-2-2-2
• Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings

11

12

13

14

• Front Squat : 3-3-3-3
• AMRAP 8 mins: Kettlebell Swings and Thrusters

15

• Muscle Up Skill Practices : Max Set
• Ball Slams, Runs, Rope Climbs, Sit-up (abmat)s

16

17

• Power Clean & Jerk 1-1-1-1
• Every 2 mins for 14 mins: Rows and Clean & Jerks

19

20

21

22

23

24

25

26

27

28

29

30

31