9/23 - 9/28

Monday:

Strength:
Back Squat 
  5     -    3      -   1    -   5   -   3   -   1   -   5   -   3   -   1
70%      75%     80%   75%  85%   90%  80%  90%  100%+

no more than 3 minutes rest between sets

Tuesday

WOD:
9 rounds for time of 
6 toes to ring
3 ring muscles ups 

athletes can choose to do toes to bar and bar muscle ups. but if they choose bar they should stay on the bar no switching between bar or ring. 

Wednesday:

WOD:
Open workout 14.3
How far can you get in 8 minutes of:
10 deadlifts 135/95
15 box jumps 24/20
15 deadlifts 185/135
15 box jumps 24/20  
20 deadlifts 225/155
15 box jumps 24/20 
25 deadlifts 275/ 185
15 box jumps 24/20 
30 Deadlifts 315/205
15 box jumps 24/20 
35 Deadlifts   365/225
15 Box Jumps 

Thursday:

WOD:
75 double unders
75 back squats 45/35
75 abmat situps
75 double unders
75 Burpees
75 push press 45/35
75 double unders
30 minute cap

Friday:

WOD:
9 - 11 - 13 - 15
reps for time of:
Handstand Pushups
hang squat cleans 95/65
Chest to Bar Pull ups
for time 
15 min cap 

Sat:

WOD:
Open workout 15.5 
27 - 21 - 15 - 9 
reps for time of:
Row for Calories 
Thrusters 95/65

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