3 rounds for time
10 box jumps
10 k2e
15 ring rows
15 KB swings

8 rounds of pull ups (purple) 53
8 rounds of pushups 56
8 rounds of Situps 60
8 rounds of Squats 112

For Time:

150 Burpees

Tuesday Oct 30

STRENGTH
6x100 m sprint

WOD
"Air Force"
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

*all at 95/65
*every minute, you must do 4 burpees

Run 5 miles

TEAM WOD:
4 person team
12 min AMRAP
150m Medi-ball Run
Squat
Push-up
SDHP

5 rounds of:

20 Grasshoppers
30 Box jump
30 Wall ball (20 lbs)

5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

AM: 60 min
Warm up for 10 min
1.Conditioning
A. Every minute on the minute for 30 minutes:
1) Bike @ 85% effort
2) Max reps Box jump overs - 24"
3) Rest
- Aim for consistency!
Bike meters: 430, - , 370, 370, 370, 270
Row cal: 15 15 15 15
BJO: 17 23 23 23 23 23 23 23 23 24
HR 165/182
Cool down for 15 min

PM: 150 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 8
- TWB 3 x 3
- HTR 3 x 1
- MU as. 3 x 1
- MU 1
B. Every 90 s. for 12 minutes > E2MOM36:
1 MU
- Total of 19 MU

2.Weightlifting
A. 3 sets:
10+10 Lateral band walk steps
6+6 Pallof press in split position

B. Clean and jerk
Heavy 2+1 for the day
- Power clean + split jerk

3.Strength
A. 1 1⁄4 Front squat - heavy double @ rpe 8.5
- Not done

B. 3 sets:
10 Hip thrust -55 60 60 kg
10+10 Single leg knee extensions (laitteella) > side leg raises w/1 s. pause @ top, 15/side

EMOM
3 Front Squats