September 15 - 21 (deload)

Sunday:
[1]  In 3 minutes, perform:
30/25/20 burpees
20/15/10 deadlifts (245/165)
AMRAP box jumps (24/20) 30"
Rest 3 minutes
Score @ 30" box:  round 1=7 boxjumps, round 2=8 boxjumps, round 3=16 boxjumps
[2]  2x25 GHD Situps & 2x25 Reverse Hypers

Monday:
Spontaneous Rest Day...ish
Tracking Purpose.  I had my guys do this:  Run 3k/2k

Tuesday:
[1]  For Time:
25 Ring Pushups
15 Backsquats @ 225lbs
20 double unders
12 Backsquats
40 double unders
9 Backsquats
60 double unders
6 Backsquats
80 double unders
3 Backsquats
25 Ring Pushups
Time:  11:21rx (Unbroken on squats *from rack)

Wednesday:
[1]  3 rounds:
30 Wall-balls 20lb
15 Pull-ups

Time: 5:39rx
[2]  50 GHD Situp wallballs w/14lb

[3]  50 Reverse Hypers w/10lb wb

Thursday:
[1]  5 Rounds (in groups of 3, alternate 1 at a time)
Work:Rest =  1:2
Row 250m
10 Hand Release Pushups
30ft walking lunges w/ 2x54lb Kettlebells down at side
30ft Farmers Carry w/ 2x88lb Kettlebells down at side
Rest while 2 partners go.
Rounds in time:  (1) 1:58, (2) 1:52, (3) 1:56, (4) 2:00, (5) 1:54
Total Group Time:  28:38
[2]  3x15 GH Raise

Friday:
2xHazmat Response Exercise (6 hours)
1 hour in level B suit @ 110 degrees outside.
***Slept for 3 hours afterwork

Saturday:
AM:
[1]  5 Rounds
Swim 25m
10 HR Pushups
Swim 25m
20 Air Squats
Time:  13:39rx  *Freestyle one round: Side stroke 2-5
[2]  21-15-9
Deadlifts @ 225lbs
Toes to Bar
Time:  3:56rx
Total Time (wod 1+2): 17:35
[3]  21-15-9
Backsquats @ 135lbs (Taken from floor)
Burpees
Time:  5:24rx
Total Time (wod 1+2+3): 22:59rx
**Total time is for the next "King & Queen of the gym" competition:  Points equal total time.

[4]  200 Doubleunders for time:

Time:  2:32rx