10min. AMRAP:
4x Pistol Squat Each Side
8x Burpees
4x Strict Pull Ups

20min. alternate:
10x Bend Over Row & 5x Push Press
10x Box Jump

For Time
1 Sumo Deadlift High-Pull (40/25kg)
2 Thrusters (40/25kg)
3 Push Press (40/25kg)
4 Power Cleans (40/25kg)
5 Power Snatches (40/25kg)
6 Kettlebell Swings (16/12kg)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (16/12kg kb)

The order goes
1,2-1,3-2-1,4-3-2-1,.......

day 4, 6x4 @ 80%

Snatch balance for Quality

every 60-90s
3-5 x Snatch balance, quick pause at bottom

Increase weights as you feel comfortable. Keep the same weights for the last 2-3 rounds and work on speed getting under the bar.

This is NOT a push press + OHS.

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Movement video:

10 Box Jump over
50 DU / 100 SU
500 m Row
10 Hollow Rock

(2min rest between rounds)

In teams of 2 for time. Share the reps. One works, one rests.

150/102 cal row (alternate every 25/17 cal)
200 double unders (alternate every 20 reps)
100 DB snatches (25/15 lb) or clusters w/med ball (40/30 lb) (alternate every 10 reps)
200 double unders (alternate every 20 reps)
150/102 cal row (alternate every 25/17 cal)

20min time limit
500m run
20 burpee
20 DU or 50 ones
400m run
15 burpee
15 DU or 50 ones
1000m row or 2000m bike
15 burpee
15 DU or 50 ones
400m run
20 burpee
20 DU or 50 ones
500m run

Remember to dress up or wear a mask.

*Evening class from 6p-7p for Halloween! No 5:30p class. The gym will be open for you early birds to warm up before the warm up.

Stick around afterwards for some treats and adult beverages.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Teams of two complete:
Hallo-wod (16)
200 brain busters 16/12
200 gut gushers 16/12
800m pumpkin run (2x400m) relay-one person at a time w/medball.

Teams of two complete:
Hallo-wod comp(16)
250 brain buster 20/14
50 bar muscle rip ups
800m pumpkin run (2x400m) relay-one person at a time w/medball.

*Record time after last person completes 400m pumpkin run.

afterburner
2x400m run ot 3min
record average-refer to last week

back squat(9)
work up to hvy

Executioner
60 rtw
30 w raise
2 min samson

EMOM 5: 5 tng power clean 75% of max
EMOM 5: 3 tng power clean 82.5% of max
EVERY 30s for 5min: 1 power clean 90%
EMOM 5: 3 tng power clean 82.5% of max

This is 20 min power clean session