Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Toes to Bar
100 M Run
7 Hang Power Cleans (95/65)

Partners will alternate movements to complete each round. Partner 1 performs 7 Toes to Bar…Partner 2 performs 100 M Run..Partners 1 performs 7 Hang Power Cleans (1 round complete).

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Opportunities are never lost; someone will take the one you miss.”~Author Unknown

Teams of 3 or 4 complete the following:

5 rounds of:

Max Prowler Sprints 25 M in 3 minutes
3 minutes to complete 40 Ab Mat Sit Ups (each)
Rest 1 minute…

A new cycle begins every 7 minutes

Schedule:
-There will be no Barbell class on September 22nd in order to host the Jump Rope clinic.  If you plan to attend the Jump Rope clinic please see the signup sheet on the whiteboard.  

“Man is so made that when anything fires his soul, impossibilities vanish.”~Jean de la Fontaine

For time:

100 Burpees

Compare to HERE

1) KB Unstable Bench Press 4 x 10

2) 4 rounds not for time of:

10 DB One Arm Bent Over Rows (10 each arm)
3 Way Push Ups x 7-12 reps

“The strength of your faith is directly related to your willingness to apply it in places you don’t fully understand yet.”~Steven Furtick

For time:

800 M Run
15 Bar Muscle Ups
30 Power Cleans (185/125)
30 Handstand Push Ups

Rx’d + (225/155)

“Nothing ever goes away until it has taught us what we need to know.”~Pema Chödrön

Complete the following with an 8 minute running clock: 

100 Wall Balls (20/14)
Max reps Power Snatches in time remaining (135/95)

1) Front Squat (work to a heavy set of 3)

2) 3 rounds not for time of:

16 KB Side Lunges (8 each leg)
15 Banded Good Mornings
10 Single Leg Eccentric Squats (5 each leg)

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy- think about such things.~Philippians 4:8

As many rounds and reps as possible in 14 minutes of:

100 M Run
24 Double Unders
12 KB Swings (53/35)
12 Box Jump On and Overs (24/20)

1) Deadlift (work to a heavy 5)…then
    3×5 @80%

2) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups
While partner 1 is doing 50 abmat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

“Constant complaint is the poorest sort of pay for all the comforts we enjoy.”~Benjamin Franklin

Rest Day