Wednesday:  September 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Lat Smash, 1:30 per side

Move Steadily Through:
2:00 Squat Hold
12 Empty Bar Pause OH Squats (3-5 seconds in the bottom position)
15 Box Jumps (Step down)
12 Empty Bar Pause OH Squats
1:00 Machine, Increasing Intensity

Strength(15:00 – 30:00)
3 Laps KB hold:
Lap 1:  Hold in the front rack
Lap 2:  Single arm farmer carry (right arm only)
Lap 3:  Single arm farmer carry (left arm only)

WOD(35:00 – 50:00) Strict 15:00 Time Cap

Fitness
For Time
15 Burpees
25 Sit Ups
15 Goblet squats
48/36 Calorie Row
15 Goblet squats
25 Sit Ups
15 Burpees

Performance
For Time
12 Burpee Box Jump 24/20″
24 Toes to Bar
12 Overhead Squats 95/65lbs
48/36 Calorie Row
12 Overhead Squats 95/65lbs
24 Toes to Bar
12 Burpee Box Jumps 24/20″

Option 2: Hanging knee raises instead of T2B and 75/55lbs on the barbell

Competition
For Time
12 Burpee Box Jump 24/20″
24 Toes to Bar
12 Overhead Squats 135/95lbs
48/36 Calorie Row
12 Overhead Squats 135/95lbs
24 Toes to Bar
12 Burpee Box Jumps 24/20″