September 20

1. Snatch 90-95% 5 sets of 1

2. Bench press 3 sets of 2

3. 10-8-6-4-2
    Front Squat 245/165. Rest 2 min between sets

4. 3 rnds
    8 muscle ups
    20 yard walking lunge with bar on your back 135/95
    then right into
    3 rnds
    12 hspu on thick 45 lbs plates
    20 yard farmer walk. Guys hold two 100 lbs objects. Girls use 70s

5. Attempt 3 max vertical leaps within 30 sec. Rest 1 min and repeat 5 times

6. Row 300m rest 1 min x4