A: back squat 3x5
B: Staggerd stance DL 3x6/each leg

A: 8min emom
3 explosive sled push or 3 clapping push ups
Alternate every min between movements
B: bench press 3x4
C1: strict pull ups 3xMax
C2: double kb press 3x10
D: 5rounds
E90S
18m prowler push
Amrap push ups
E1: triceps extensions 3x15
E2: DB wrist dorsal flexions

Halloween Special Edition

Every 2,5 min for 16 rounds
5 deadlift, 100/70kg
10 lateral bar over burpee
15 air squat

Try to do your max reps without resting

For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu

Amrap 8'
500m air bike
10 ctb
5 push press 60kg
3' rest
Amrap 8'
5 one arm db alt devil press 24kg
10 hspu
15 Kb swing 24 kg

Round 1.
4 min AMRAP
21/ 15 cal row
18 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 2.
4 min AMRAP
18/ 12 cal row
15 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 3.
4 min AMRAP
15/ 9 cal row
12 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Result is reps of power cleans.

30 MIN AMRAP

• 60 cals
• 10 Front squats 2x24kg
• 10 ring rows
• 10 Pushups

EMOM 30
Minutes 1 - 10 : High Hang Snatch Panda Pull + High Hang Squat Snatch
Minutes 11-20 : Snatch Pull + Snatch High Pull + Hang Squat Snatch
Minutes 21-30 : Squat Snatch