"Halloween Chipper"
For time:

Walk like the Dead: 10 Wall Climbs
Grave Burster: 45 Burpees
Brain Toss: 60 Wall Balls
Blood on the Bar: 45 TTB
Haul off the Dead: 30 Hang Cleans (60/40)
Skull Crushers: 30 Split jumps

8min alkavalla minuutilla

12-15 seinäpallo

EMOM 9
Min 1: 2 rope climbs
Min 2: 8 TNG UB DL @60% 1RM
Min 3: 15 UB WB shots 9/6kg

L1: Normal climb
L2: legless climb

Snatch

Use 20 min
3 x 3 high hang snatch
3 x 2 hang snatch
3 x 1 snatch

Lisää painoa jokaiseen toistoon mikäli tekniikka pysyy kasassa.

For time
21-15-9

*Parallette push ups (on DB:s)
*DB thrusters (2x50/35 lbs)

40 Min EMOM
Alternate
1. 5 strict chin ups
2. 40m farmers carry
3. 30 secs hecules hold
4. 10-15 push ups
5. 20 jump lunges

AMRAP 10 min

30 Double Unders
16 DB/KB Snatch

Pick a challenging weight for kettlebell/dumbbell.

20 Min AMRAP:
10 push Press 2x22.5kg /15kg (scale or use KB's)
15m walking lunges 2x22.5kg /15kg
5 Bar MU

Post total Rounds to WODconnect. Lunges can be done on the spot if needed! No suitcase hold on lunges! Must be on the shoulders.

3 x 1 Clean DL + 1 Clean + 1 Front squat + 1 Split jerk, AHAP

Find back squat 1rm
Käytä varmistajaa/varmistajia. Löydä sisäinen eläimesi ja murskaa ennätykset! Muista kuitenkin tekniikka.

Warm ups sets
1 x 5 reps (30-50 %) - rest 1-2 min
1 x 5 reps (50-60 %) - rest 1-2 min
1 x 3 reps (60-70 %) - rest 2-3 min
1 x 1-2 reps (75-85 %) - rest 2-3 min
1 x 1 reps (90-95 %) - rest 3-5 min
1 x 1 reps (100+ % PR) - rest 3-5 min