Skill/Strength:
4 Rounds
A1: 10x GHD Hip Extentions
A2: 30 sec Holow Holds

WOD:
3 Rounds
20 KB Swings
20 Burpee Pull Ups
Run 200m

Skill/ Strength:
Happy Halloween!

WOD:
2 Rounds
50 Walking lunges
15 KB Swings
15 Pull Ups
15 Burpees
15 Ball Slams (like it's your sister)

50-40-30-20-10
double unders
sit ups

3 x 70% 70#
3 x 80% 80#
12 x 90% 90#

Muscle snatch 3x5 55#
Pull ups 3 x 10 deadhang

Sn (Bkn/Flr)
50/4x2 65/3 75/2 80/2 85/2x3
25-35-38-40-43

Sn Pull (3 Pos)
80/6 90/3 100/3x4 (then 3 from floor)
40-45-50

Plank 3 x 30s
25-40-50

Muscle Up practice 15 min

20 min amrap
3 wall walk
10 down ups
5 jump throughs
10 grasshoppers

7 min as many reps as possible
3 cleans
3 CTB pull ups
6 cleans
6 CTB pull ups
.
.
.

5 X 5

15 cleans (105#)
30 pull ups
12 cleans
24 pull ups
9 cleans
18 pull ups

20 min muscle up practice

50/6 60/4 70/3 75/3 80/3 85/3x3
110-135-155-165-175-185