September 2023

8-9 am 20-minute AMRAP:1,000-m row25 GHD sit-ups25 sit-ups500-m row25 V-ups Scale:15-minute AMRAP:800-m row50 sit-ups400-m row25 hollow rocks

6:30-9 am 12-minute AMRAP:8 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 220 crossovers ♀ 35 lb ♂ 50 lb Scale:12-minute AMRAP:8 dumbbell snatches, arm 18 walking-lunge steps, arm 18 dumbbell snatches, arm 28 walking-lunge steps, arm 240 single-unders ♀ 10 lb ♂ 15 lb

6:30-9 am Push jerk3-3-3-3-3 Scale: push press if you don’t know the jerk

8-9 am 1,000-m row150 single-unders1-mile run Scale: scale distance & reps for a 20 min time cap

Complete as many rounds as possible in 10 minutes:5 L pull-ups25-ft handstand walk Scale: difficult pulling movement, time inverted

6:30-9 am Clean3-3-3-3-3

For 15 minutes:Toes-to-bar ladder + burpees For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

6:30-9 am For time:Row 2,000 meters50 wall-ball shotsRow 1,000 meters35 wall-ball shotsRow 500 meters20 wall-ball shots ♀ 10-lb ball to 9 ft♂ 14-lb ball to 10 ft Scale:For time:Row 1,000 meters35 wall-ball shotsRow 500 meters25 wall-ball shotsRow 250 meters15 wall-ball shots ♀ 6-lb ball♂ 10-lb ball

6:30-9 am Diane21-15-9 reps for time of:DeadliftsHandstand push-ups ♀ 155 lb ♂ 225 lb Scale:21-15-9 reps for time of:DeadliftsAssisted push-ups ♀ 75 lb ♂ 115 lb

6:30-9 am 3 rounds (without a weight vest) for time of:1K run5 muscle-ups 100 squats Scale:3 rounds (without a weight vest) for time of:500-m run10 jumping pull-ups + 10 push-ups50 squats