 10/09/2013 AMRAP 9′ 10 Push press 10 D.U. 10 Push press 20 D.U. ECC.. |
 09/09/2013 AMRAP 12′ 3 Front Squats 6 Ring push ups 12 D.U. |
 11/09/2013 time cap 30′ 5 R.F.T: 5 rounds Cindy, 200 m run |
 12/09/2013 deadlift 5-5-5-5 6 R.F.T 10 Swing 12 Box jamp 100 D.U. buy out |
 13/09/2013 3×6 AMRAP 6 pull ups 3 burpees 3 push press rest 2′between rounds |
 14/09/2013 4 R.F.T 30 wall ball 30 Box jump 30 Swing |
 16/09/2013 AMRAP 20′ 5 Deadlift 7 Ring dip 10 Box jamp |
 17/09/2013 21-18-15-12-9-6-3 thruster burpees |
 18/09/2013 5 R.F.T 7 power snatch 15 pull ups |
 20/09/2013 AMRAP 5 X 4 12 Swing 12 Box jump 12 Ring row rest 1′between rounds |
 21/09/2013 20 Push press Run 400 m 20 Swing Run 400 m 20 Overhed walking lounge(x lato) Run 400 m 20 Burpees Run 400 m 20 Pull ups Run 400 m 20 Box jump Run 400 m 20 Med clean Run 400 m |
 23/09/2013 5 R.F.T. Run 200 m Clean 3-4-5-4-3 D.U. 25 |
 24/09/2013 30 Push press 20 Wall ball 20 Push press 40 Wall ball 10 Wall ball 60 Wall ball |
 25/09/2013 10 handstand push ups 5 Round 12 Snatch 10 handstand push ups 12 Box jump |
 26/09/2013 Row 250-350-450-550 15 K.P.P. 50 Sit up 30 Squats |
 27/09/2013 5 R.F.T. 10 Pull ups 10 H.P.C. 10 T.2.b run 400 m |
 28/09/2013 3 R.f.T. 21-15-9 Thrusters Burpees Pull ups |
 30/09/2013 3 R.F.T. Wall ball 1 min S.D.H.P 1 min Push press 1 min D.U. 1 min |
