*50 Minute Time Cap*
Workout:
For Time
2001m Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Chest To Bar Pull Ups
11 Power Cleans 175/155
11 Handstand Push Ups
11 KB Swings 53/35
11 Toes To Bar
11 Deadlifts 170/115
11 Push Jerks 110/75
2001 Row
You may start with Row and end with Run, or start with Run and end with Row.
**Partner version is to split the run and the row. Split the run into 200’s, you go, i go. Split the row into 250. BOTH partners do 11 reps of each movement.
**Scaled solo version cut the run and row to 600 with a 30 minute cap

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Warm Up:
2 Rounds
150m Row
5 Barbell Shrugs
7 Front Squats
6 Hang Snatches

Strength:
We will start this together(Think of it as a WOD)
For Time
10 Squat Cleans 45%
8 Squat Cleans 55%
6 Squat Cleans 65%
4 Squat Cleans 75%
2 Squat Cleans 85%

Workout:
3 Rounds
400m Run
12 DB Snatch RX-70/50 INT-50/35 BEG-35/20
21 Single DB Squats

ThunderBros Finisher
Tabata banded push ups or tabata push ups!

Warm Up:
3 Rounds
5 Inchworms
10 Leg Swings
100m Run-Row
6 Push Ups
4 Light Weight Front Squats

Strength:
Strict Press
3×5 65%
3×3 70%
3×2 75%

Workout:
9 Min Cap
50 Power Cleans RX-155/105 INT-135/95 BEG-115/75
*Every Minute RX-2 Bar Muscle Ups INT-3 Chest to Bar Pull Ups BEG-4 Any other progression reps. With this being a 9 Minute workout WITH the EMOM element, that barbell should be at a weight you can cycle through multiple reps at a time.

BONUS SHOULDER BLASTER EXTRA WOD
8 minute emom
Load 50 percent of what you think your 1 rep max strict press is. Don’t overthink this just get some light weight on the bar
Do 8 strict presses every minute on the minute WITH A 3 SECOND NEGATIVE.

This means press up explosively and take 3 seconds to lower the bar back to your shoulders. 8 reps will take 30 or 40 seconds, and you have the rest of the minute to rest.

Partners:
2 Rounds
100 Double Unders-150 Singles
800m Run Together
60/45 Cal Row
*Split the work however you want, only 1 person working at a time
REST 10 MINUTES: Also be using this time to get warmed up and set up your barbell for the thrusters
“14.5”
21-18-15-12-9-6-3
Thrusters RX-95/65 INT/BEG-75/55
Bar Facing Burpees

Count for your partner then switch, for those who do the Open every year remember there is a new set up and the Open will also be in October now.

8am Endurance:
Option 1 Run
2×400 with 60 second rest
2×800 with 2 minute rest
Run 1 Mile with 4 minute rest after
2×800 with 2 minute rest
2×400 with 60 second rest

Option 2- Partner endurance
8 minutes at each station (bike, row, ski)
Spend 8 minutes at 1 station before moving to the next
Switch every minute, score is total calories, if there are more than 6 people we will sub the ski.


9am Mobility
Come get bendy, you know you need to.

10am Workout:
Warm Up:
2 Rounds
200m Row
8 Kip Swings
7 Empty Bar Push Press
5 Empty Bar Hang Cleans

“11.5”
20 Min AMRAP
5 Power Cleans 145/105
10 Toes to Bar 15
Wallball Shots 20/14
**with the Open approaching we will start holding movement standards a little higher to get everyone used to what we will see in the Open workouts. Meaning, squats BELOW parallel, FULL extension of overhead movements, standing ALL the way up on deadlifts, etc..**