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Thursday

Thursday 10/30 1. Skill: Muscle Up Progressions 2. 5 Rounds For Time: 5 Muscle Ups 10 T2B Get that costume game tight for classes friday. Best Halloween get up wins a Prize!

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Wednesday

Wednesday 10/29 1. in 15 Minutes, find your 1RM Clean & Jerk. 2. 15 Minute AMRAP (115/75): 12 Power Cleans 12 Push Press Run 400m

Tuesday

Tuesday 10/28 1. Skill: Kipping/Butterfly Pull Ups 2. 21-15-9 For Time: C2B Pull Ups Burpees

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Monday

Monday 10/27 1. In 15 minutes, find your 1RM Snatch. 2. For TIme (155/105): 100 Double Unders 9 Overhead Squats 75 Double Unders 6 OHS 50 Double Unders 3 OHS

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Friday

Friday 10/24 1. 3×3 HBBS @ 80-85% (Medium/Medium Heavy) 2. 10 Minute AMRAP: 10 Burpee Box Jumps (24/20″) 10 Front Squats (155/105) Don’t forget- Saturday we will be doing Grace at the 10 & 11 am workouts in honor of the

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Thursday

Thursday 10/23 1. Snatch: 3×1 85%, 2×1 90%, 1×1 @ 95% (Medium Heavy/Heavy/Near Maximal) 2. 7 Minute AMRAP: 10 Power Snatch (115/75) 10 Pull Up

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Wednesday

Wednesday 10/22 1. 4×2 Push Jerk-Heaviest Possible 2. Against a 12 Minute Clock, 4:00 Increments: Minutes 0-4:00 Run 200m 30 Wall Ball Shots (20/14), 10′ 30 KBS (2/1.5) Minutes 4:00-8:00 Run 200m 25 Wall Ball Shots 25 KBS Minutes

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Tuesday

Tuesday 10/21 1. 30-20-10 For Time: Burpee Ball Slams (40/20) Double Under 2. 3×8-12 Strict T2B, Rest as needed between sets.

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Monday

Monday 10/20 1. 2 Clean Pulls+1 Power Clean-Heaviest Possible 2. 5 Rounds For Time (135/95): 6 Power Cleans 6 Front Squats 3 Muscle Ups

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Friday

Friday 10/17 1. Skill: KB Snatch 2. EMOM 15: 1st Minute: 40 Double Unders 2nd Minute: 10 Hang Power Cleans (135/95) 3rd Minute: KB Snatch 6e (2/1.5)