2x5min sled push relay (10kg)

max distance

2min rest

AMRAP 45 (or 60):
400 m run
8 burpees to bar (no pushup)
20 hollow rocks
12 box jump overs
6 alternating hanging hip touch on rings

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)

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: Wendler Deadlift and Shoulder Press
5x 40% of Base Weight
5x 50%
5x 60%

WOD: "Death by Burpees"
Complete 1-20 burpees in 1-20 minutes until fail to complete burpees

Mobility:
Scorpion
Pigeon

3:00 Air bike @ easy
3:00 Row @ easy
3:00 SkiErg @ easy

– Rest 1:00 –

2:00 Air bike @ moderate
2:00 Row @ moderate
2:00 SkiErg @ moderate

– Rest 1:00 –
0:30 SkiErg @ workout pace / 0:30 Rest
0:30 Air bike @ workout pace / 0:30 Rest
0:30 Row @ workout pace / 0:30 Rest

Skill/Strength:
A1: 6 Negative Pull Ups
count seconds from 3-1
A2: 6 Goblet Squats
count seconds from 3-1

WOD:
3 Rounds
20 Jumping Pull Ups
20 Walking Lunges

Skill/Strength:
A1: AMRAP Ring Push Ups
30 Second Rest
A2: 10 Pistols
Rest 2 Minutes

WOD:
100 Double Unders (50 DU attempts)
50 Wall Balls

Weighted Dips 15-15-15-15-15 reps

Skill/Strength: Wendler Deadlift and Press
3x 70% of Base Weight
3x 80%
Max Reps @ 90%

WOD:
1-5/5-1
Chest to Bar
Hand Stand Push Up

Post WOD Mobility:
Foam Rollers