Weekly Update 9/24 - 9/30

9/24
5 Rounds
200ft Prowler Push @ 50% 3 min max
20 Russian Twist @ 25% snatch
1.5 mile Assault Bike

9/25
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim sub (500M Row)
10 Pushups
15 Air Squats

9/26
20 minute AMRAP
10 Bottoms Up Press left side (choose weight to your ability)
200M Sandbag Run (50M = 1 rep)
10 Bottoms Up Press right side
200M Sled Drag (50M = 1 rep)

9/27
30 Thruster @ 60%

9/28
For time:
50 Box Jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell Swing, 1 pood
Walking Lunge, 50 steps
50 Knee to Elbow
50 Push Press, 45 pounds
50 Hip Extensions
50 Wall Balls shots, 20 pound ball
50 Burpees
50 Double Unders

9/29
20, 40, 60, 80, 100, 120, 140, 160, 180, 200 
seconds plank

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts @ 55%

9/30
Justin
30-20-10 reps for time of:
Body-weight Back Squat
Body-weight Bench Press
Strict Pullup