September 2021

30-09-2021 Weightlifting Deadlift (Weight) EMOM 15 3 Deadlift @ 75% Metcon Metcon (Time) 40 Rounds 1 Muscle up/2 C2B /2 PU 2 HSPU / Pike 3 Wall Balls 9/6 TC: 20

29-09-2021 Weightlifting C&J (Weight) EMOM 15 1: 2 C&J @65% 2: 1 C&J @70% 3: 1 C&J @75% Metcon Metcon (Time) 3-6-9-12 Wall Walks Deadlift 100/70 30 Jumping Lunges after each Round Start & End with Jumping Lunges TC: 16

28-09-2021 Weightlifting Frontsquat (Weight) EMOM 8 6 Frontsquats @ 65% EMOM 6 5 High BoxJumps Metcon Metcon (Time) For Time Buy in: 30 Push ups Fran: 21-15-9 Thrusters 45/30 Pull ups Cash out: 30 Burpees over Bar TC: 16 Extra Work: 30 Strict Pull ups

27-09-2021 Weightlifting Snatch (Weight) EMOM 12 6 Snatch @ 60-65% !!!Touch and Go!!! Metcon Metcon (Time) For Time 5 Rounds 5 Clean @ 80% 25 sit ups 50 DU/ 25SU+25DU/40SU+10DU TC: 18

23-09-2021 Weightlifting Deadlift (Weight) 20x E30sec. 1 Deadlift @75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 Strict HSPU/ Kipping/ Pike 3 BMU / 6 C2B Pullups/6 Pullups 10 DB Overhead squats 1×22,5/ 15

22-09-2021 Weightlifting Frontsquat (Weight) 20x E30sec. 2 Frontsquats @60% Metcon Metcon (Time) 21-18-15-12-9-6 Boxjump overs Sit ups KB Swings 32/24 TC: 17

21-09-2021 Weightlifting Press (Weight) 3 sets 3 Strict press @90% of your 3rm 60sec.Rest between sets 4 sets 2 Power Jerk @ 81% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 16 DB Thrusters 1×22,5/ 15 8 Bike cal Rest 3:00 min AMRAP 5 16 Slamballs 8 cal row Rest 3:00 min AMRAP 5 8 GtO 35/25 8 Burpees over Bar

20-09-2021 Weightlifting Metcon (Weight) Clean and Jerk 5 Sets of 3 Clean + 1 Jerk 55%, 65%, 3×75% Metcon Metcon (Time) For Time For Time 20 C2B Pullups/ Pullups 5 Squat Cleans @55%/65%/70%/75%/80% TC: 16

16-09-2021 Weightlifting Pull ups (Weight) EMOM 8 Kipping Pullups 1/3 of your unbroken Max kipping Pullups EMOM 8 HSPU 1/4 of your unbroken Max HSPU Metcon Metcon (Time) For Time 5 Rounds 20 Push ups 2 Lanes Handstand Walk/ 4 lanes bear crawl 20 Sit ups 2 Lanes Farmers Walk 1×32 TC: 20

15-09-2021 Weightlifting Deadlift (Weight) 7 sets Deadlift 15@50%, 10@65%, 6@76% 4×5@85% Metcon Metcon (Time) For Time 4 Rounds 100DU/ 50SU +50DU/ 80SU +20DU 8 Cleans @70% 24 T2B TC: 17