Mon Oct 23 – Sun Oct 29

Back Squat

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

then,

8min EMOM

min 1: 45sec AMRAP Burpees

min 2: 45sec AMRAP Pull Ups

5 RFT

20 ab mat  sit ups

8 Strict Presses 95/65lbs

20 Alt Front rack lunges 95/65lbs

8 Box jumps 24/20″

Build to a heavy complex in 15 min:

Clean Grip DL x 3 + Hang Power Clean x 2 + Squat Clean

then,

17min AMRAP – Partner WOD

30 GHD Sit ups

200 ft GHD Sled Push

Men: Partner + 180lbs

Women: Partner + 120lbs

0:00 – 5:00

AMRAP Bar MUs

5:00 – 10:00

AMRAP Russian KBS 70/53lbs

10:00 – 12:00

Rest

12:00 – 17:00

AMRAP WBs 20/14lbs

17:00 – 22:00

Max Calorie Row

RFE (Rear Foot Elevated) DB Split Squat

5 sets of 8 reps per leg

then,

18min AMRAP

5 HSPU

10 DB or KB Renegade Rows 50/35LBS

50 DUs

Teams of 2

Perform 175 Power snatches 75/55lbs

*While partner 1 is snatching, partner 2 will be performing 7 burpee box jump overs. When partner 2 is done, they’ll switch places.

For Time:

30 CTB Pull Ups

30 DUs

30 Walking Lunges

30 DUs

30 Knees to Elbows

30 DUs

30 Wall Balls (20/14 lb)

30 DUs

30 Burpees

30 DUs