September 2025

8 Rounds of:
Min 1: 2 Squat Snatches 135/95# Rx+155/105# MRX 95/65#
Min 2: 150 Meter row sprint
Min 3: Rest
After the 8th round rest minute, start:
EMOM for 6 minutes of:
1 Squat Snatch
*build up to heaviest single proper mechanics and technique will allow.
*Score is slowest row interval and heaviest squat snatch.

5 Rounds for total reps of:
On a 2-minute clock:
10 Bench Press 135/95# Rx+155/105# MRX 95/65#
10 Pull-ups Rx+C2B
Max-calorie bike or ski in the remaining time
– Rest 2 minutes between each round

Rest day

Ascending AMRAP in 12 minutes of:
3 T2B MRX Hanging Knee Raises or Toes through Rings
3 Box Jump Overs 24/20” MRX 20/18”
6 T2B
6 Box Jump Overs
9 T2B
9 Box Jump Overs
12 T2B
12 Box Jump Overs
15 T2B
15 Box Jump Overs
18 T2B
18 Box Jump Overs
21 T2B
21 Box Jump Overs
24 T2B
24 Box Jump Overs
27 T2B
27 Box Jump Overs
………continue adding 3 reps until time expires.

5 x 3:00 Rounds:
500/400 Meter row
Max KB swings 70/55# MRX 55/35#
– Rest 1:00 between rounds.