Tuesday

5 Rounds for Max Load:

 3 Front Squats + 5 Back Squats

10-9-8-7....1:
PUSH-UPS
SIT-UPS

Monday

5 Rounds for TIME of: 

 10 Pull-UPs

 20cal Row/Ski

 30 Double Unders 

"Don't let the 9/11 effect fade. Just a week ago, we gathered to remember the heroes and the indomitable spirit that emerged from the ashes. Let's keep that fire of patriotism burning bright, honoring the sacrifices of those who stepped up in the face of adversity. In a world that sometimes feels divided, it's crucial to remember that we are one Nation, united under the same flag, indivisible. Let's carry the torch forward, ensuring that the lessons of 9/11 continue to shape our future and inspire generations to come."

- Chris Pratt, 9/11 Remembrance Speech

FUNday

PARTNER WOD

AMRAP in 25min of:

 20 In &Out Tire Flips

 20 Sledge Hammer Strikes

 20 Burpees

 200m RUN

Thursday

Warm UP: 5min ROW (smooth pace)

Deadlift: 5-5-5-5-5

3 Rounds of:

 20 Hollow Rocks

 20 V-UPs

Wednesday

Reps for TIME…

21-18-15-12-9-6-3 

 Wallballs

 Hang Power Snatch (75/55)

I'm talking to America...

Tuesday

AMRAP in 20min of: 

 15 Pull-UPs

 10 Pistol Squats

   5 Shu RUNs

 

Monday

4 Rounds for TIME:

 30 Russian Twists (25/15)

 25 Double Unders

 10 Bench Presses (135/95)

 5 Muscle-UPs