Takakyykky 7x3@88% (+1x3@88%)

Polvelta tempaus 70, 75, 80, 85, raskas ykkönen

Polvelta rive + työntö 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@raskas ykkönen

Overhead Squat (OHS)
9 repetitions

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Post 5 heaviest successful sets

4 rounds, rest as needed:

1) 4 Back Squat
2) 6 Barbell Press
3) 3 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

☠️😱 Happy Halloween!! 👻🎃

A) 31:00 AMRAP w/ Partner:
1) Trick (Buy-In): 400 m Monster Escape
2) AMRAP w/ remaining time of:
- 10 Zombie Squats w/ Empty Barbell
- :31 Dead Man’s Hold (=2 reps)
- 20 meter Candy Carry (= 2 reps for each partner)
- 18 Brain Tosses
3) Treat (Cash-Out): 50 Prison Breaks

***Movement Descriptions:
- Monster Escape = Run w/ Med Ball (Partners will perform this together because you have to stick together when running away from vampires and werewolves! 👻)
- Zombie Squats = Front Squat with arms out in front of you so that bar is resting on your shoulders and you are literally holding your arms out in front like a zombie would. 🧟‍♂️ 🧟‍♀️
- Dead Man’s Hold = Hollow Hold on ground. 💀
- Candy Carry = KB/DB Farmer’s Carry to Dumpster, switch with partner, back to door. 🍭 🍬
- Brain Tosses = Wall Balls Over Rig with partner. 🧠
- Prison Breaks = Box Jump Overs @ 30/24 in. (Scale height, as needed. Just remember, you need to jump extra high to get over the fence when the zombies from a haunted prison are chasing you! 😬😦)

***The 31:00 Clock will start and partners will begin by performing the 400 m Med Ball Run together. Once back inside, with the remaining time left, they will work through the AMRAP as many times as possible until time expires.

One partner will complete 10 Zombie Squats, then the other partner will complete 10 Zombie Squats. The Hollow Hold will be performed together at the same time. Following that, one partner will perform Farmer Carry to dumpster, then he/she will switch with partner and other partner will perform Farmer Carry back to door. Once back inside, Partners will throw Wall Ball back and forth over rig until 18 reps have been completed. Repeat in that fashion for the rest of the time period.

After time expires, Partners will complete 50 Box Jump Overs. These reps will be split evenly and can be broken up, as needed.

***Wear Halloween costumes to work out today if you have them!! 😎🤠

***HAVE FUN AND HAVE A HAPPY AND SAFE HALLOWEEN!! 👻🎃😁

Overhead Squat: 5 x 4, adding weight each set. Rest 90s.

“Partner WOD”
AMRAP 20
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes-to-bar
30 Burpees
30 Pullups
20 Front Squats 50/35kg
20 Handstand Pushups

Pari WOD:

part 1:
3000m row

part 2:
35 partner deadlifts 180/120 kg
20 synchro burpees over the bar

part 3
150 partner wall balls

Vaihdot vapaasti osissa 1 & 3. Jokainen osa tulee suorittaa ennen siirtymistä seuraavaan. Part 2: Molemmat kiinni tangossa ja burbeet synkrona.

TC: 35 min.

In teams of 3-4

5x6min (rest 90sec)

A) ME Assault Bike

B) ME Sled Push

C) 3x 90sec ON/30sec OFF of Rowing

D) ME SkiErg

E) Run - Burpee combo

Skill (15 mins )
3 Rounds for quality :
- L-Sit Hold x 30'' (accumulate )
-Handstand Hold 2x30''
- Alt. Pistol Practicex ( Amrap 2 mins )

5 Minutes of Recovery Work ie.
Light row, jog, or bike.