Tuesday 21st September
Archway swap on Wednesday 22nd.  Main CF in Arch 2 (left of main).

Metcon (Weight)
A) EMOM10:
5 Burpees Over Bar
1 Squat Clean

B) 4 Sets:
6 Dumbbell Split Squats/Side
10 Dumbbell Romanian Deadlifts
12 Dumbbell Weighted Sit Ups

Strength
Box Squat (8×3)
Brief overview courtesy of Laura Phelps:

Banded Deadlift (8×3)
bands looped around bar, attached to rig
+100kg – 2x red bands
-100kg 2x orange bands