AFAP
3 rounds of
10 Overhead Squats
200m Run
10 Front Squats
200m Run
10 Back Squats
200m Run

20 kg
20 min timecap
2 rounds+10 OHS + 200+ 10FS + 200

Find 1RM Strict Shoulder Press (90#)
Find 1RM Jerk (135#)

WOD:

10 Min AMRAP
- 30 DUs
- 15 Power Snatch (75/55#)

3 Round, plus 10 snatches

Overhead Shoulder Press (Sttrict)
135x10, 155x5, 160x5, 165x3, 165x3, 170x3, 180F, 175F

12! (total 78)
Back extensions
dips

6 Rounds for time:

8 Goblet squats
12 Push up
16 Sit up

Every 2 rounds rest 1 minute
7:19

12 O/H Lunges @20kg
12 Box Jumps
12 Jerks @50kg
21 Deadlift @80kg
12 O/H Lunges @20kg
12 Box Jumps
12 Jerks @50kg

In 18 minutes, work up to a heavy Clean & Jerk. *It can be a any combination of a power clean/squat clean and push jerk/split jerk.
Rest 2 minutes, then:-
Tabata Wall Balls @ 10kg/5kg
Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD

Result: 75kg BB - 48Reps

A) 3-3-3-3-3-3 strict weighted pull ups

B) AMRAP 12
8 Push Press (115/85)
16 Box Jumps (24/20)

Thruster 1-1-1-1-1

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

Every 3 minutes, for 21 minutes (7 rounds in total):
200 m run
8x devil's press DB 15 kg

"Halloween Chipper"
10 STATIONS FOR TIME.
(You Must Complete ALL 10 Stations)

COME IN COSTUME!
(31 Burpee Penalty Post-WOD for No Costume)

1. Row for Calories–31 cal
2. Bar-Facing Burpees–31 reps
3. Slam Balls–31 reps (20/30lb)
4. Double Unders–31 reps OR Jump Rope Singles–93 reps (must do D/U to Rx)
5. Air Squats–31 reps
6. Kettlebell Swings–31 reps (35/53lb)
7. Box Jumps–31 reps (20/24in)
8. Toes to Bar–31 reps
9. Dumbbell Deadlifts–31 reps (2x30/2x45lb)
10. GHD Sit-Ups–31 reps