WOD

Pause Bench Press
9 x 3

AMRAP in 10
3 Ring Muscle Ups
10 Hang Power Snatch

AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings

Rest

AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups
rest

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats

Strict Press

For Time
400m Run
30 SA DB Hang P. Clean
30 Pull Ups
30 SA DB Hang P. Clean
400m Run

Sumo Deadlift

Backward Sled Drag
6 Laps

DB weighted Step Up
4 x 20

ARMAP in 30 minutes
400m Run OR 500m Row
4 Sandbag TGUs
8 Sandbag Squat
12 Push Ups

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
10 Ring Dips
T2B

3 Rounds, :60 on / :60 off
Thrusters
Rest
Russian KB Swings
Rest
Box Jumps
Rest
Row for Cals
Rest

Then, Optional Cash Out:
Dereks Mile
*psst, Murph is on Sunday, September 30th

Close Stance Back Squat
12 x 2

Deadlift
6 x 1

Band Lat Pull Down
4 x 12