Works just like the song
1, 2-1, 3-2-1...all the way to 12
1 C&J
2 Deadlifts
3 Burpees
4 Pull-ups
5 BJ
6 Wallballs
7 KB swings
8 Ring dips
9 Push-ups
10 Back ext
11 GHD
12 Front squat
(BW/80%BW)
(24/20")
(53/35#)

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

3 Power Cleans
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
10 Walking Lunges w/ Barbell
125 Meter Sprint
Rest 60 seconds

Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Intervals(32)
Rower preset workout
1:00 min-rest 1:00
2:00 min-rest 2:00
3:00 min-rest 3:00
4:00 min-rest 4:00
3:00 min-rest 3:00
2:00 min-rest 2:00
1:00 min-rest 1:00
Done

Or
c/o Alchemy 365
A10:

10 Rounds –
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain Climbers

Finisher
50 double crunch
1:00 min chest opener

Find a 1 Rep Max - Deadlift - 215
5-3-3-3-1-1-1-1

then,

5 Rounds for Time of:
10 Deadlifts @ 60% of 1 RM
10 Box Jumps at 24/20

Starting Strength

7 Rounds for Time:
5 Ring Rows
10 Hand Release Push Ups
15 Air Squats

Skill
3x15 Weighted Situps 15kg (2 mins rest)
Snatch & Split Jerk
Some C2B Pullups

Strength
4-4-3-3-2-2-2-1 Front Squats
60kg - 70kg - 80kg - 90kg

WOD
Three rounds for time of:
15 Push Presses (42.5kg)
30 Double Unders
15 T2B
30 Double Unders
This felt awful!

• 50 situps
• 12 cleanjerk(95) *10/9/8/7/6/5 *Decline(115)/Flat(105)/Incline(65)/DB Fly(30) *12 pullups
• 50 situps
• 50 standing situps

Whoa! Quite the morning of work ...

Warm Up:
15 Sit Ups
10 Push Ups
10 Overhead Squats with PVC

Squats with PVC pipe on spine
Thrusters with PVC

Mobility:
PNF Hamstring
Calves on wall
Foam roll everything

MetCon:
135 lb./95 lb.
21 Deadlifts
18 Hang Power Cleans
15 Front Squats
12 Push Jerks
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

Extra:
Not for time
50 Thrusters 65 lb./45 lb.
50 Thrusters 70 lb./50 lb.

Buy in:
2 hang power snatches EMOM for 5 minutes
125# for first 2 minutes, then 145# for remaining.

WOD:
For time:
50 double unders then

21-15-9
Hang power snatch (115/75#)
Box jumps (30/24")

50 double unders.

Cash out:
Tabata mtn climbers
-24 lowest set.