Monday

2 Rounds for TOTAL Reps:
 On a 3-minute Clock:
 400m RUN
 Max Pull-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX Push-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX KB Goblet Squats (53/35)

Rest 1 Minute

FUNday

In TEAMs of 2…

Buy IN: 1 Mile RUN

8 Rounds for TIME:

 10 BOX JUMPS 

 20 RUSSIAN TWIST

 10 DIPS

 10 SNATCHES

 10 BURPEES

 20 BAR-over-HOPS

 10 1am KB THRUSTERS 

Alternate after every movement 

I GO - You GO Format

Thursday

9/11 Prep

Stairs. 

Wednesday

EMOM for 20min:

 :20 Handstand Hold

  10 Tricep Kickbacks

  25 Double Unders

  10 Pistols

  20 Hollow Rocks

4 Rounds of each Movement 

Tuesday

CrossFit Total

1 Back Squat

1 Strict Shoulder Press

1 Deadlift