TUESDAY 11.01.2016

A. EMOM 10: Shoulder Press x 3-5 reps B. AMRAP 12: 10 Thrusters 95/65 15 Toes to Bar 30 Double-Unders

MONDAY 10.31.2016

Happy Halloween! A. Back Squat 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at 86% 5 reps at 78% 1 rep at 89% B. 3 Rounds for time: 10 Power Cleans 155/105 10 Burpee Box Jumps 24/20

SATURDAY 10.29.2016

A. In teams of two, alternate rounds to complete as many rounds as possible in 24 minutes of: 5 Push-Ups 10 Goblet Squats 53/35 15 KB Swings 53/35 250m Row

FRIDAY 10.28.2016

A. Every 90 sec for 8 rounds; 1 Hang Snatch + Snatch B. AMRAP 8: 3-6-9-12-15-18… Power Snatch 95/65 Box Jump Overs 24/20

THURSDAY 10.27.2016

A. Take 10-15 minutes and build to a Deadlift 3RM. B. In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts 70% of part A 5 C2B Pull-Ups