Skill: 5 sets of each to work up to your heaviest set of the day
Heavy 3 - Strict Weighted Pull Ups
Heavy 3 - Strict Weighted Ring Dips

WOD: E4MOM for 20 min
400 m Run
1-2 Rope Climbs (normal subs)

Skill: Deadlift 15-20 min to get to a heavy 3 - reset at bottom of the rep allowed

WOD: On a 7 min running clock…
4 Rounds for time*
12 Box Jumps 24/20
8 Deadlifts 225/155

Skill: EMOM for 10 min

Odd: 10 Russian KB Swings 70/53

Even: 10 Seated KB Twists 70/53

WOD: Partner WOD

AMRAP 6 Row 20/15 cal - max T2B

Rest/transition 90 seconds

Skill: Cluster technique review 10-15 min

WOD:

For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

WOD: Partner NATE
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
*Alternate after each round completed

Score is rounds + reps

Skill: Bear Complex
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)
20 minutes to find 1RM

WOD: AMRAP 8
44 Double Unders
22 Wall balls 20/14

Score is weight/rounds + reps

Skill: For Quality
100m Single Arm DB/KB OH Carry (each arm)
Accumulate 1 minute hollow hold
100m Single Arm DB/KB Farmers Carry (each arm)
Accumulate 1 minute supinated hang

WOD: Teams of 2
E2MOM x 20

Skill: Power Snatch + Hang Power Snatch
Every :90 for 6 Rounds
1 rep, starting at 60% of 1RM Power Snatch.
*May increase after each successful lift.

WOD: For Time
15 Squat Snatches 115/75
15 C2B

Skill: Kip review on T2B, then…
7 min AMRAP
Max unbroken set of 5 T2B

WOD: 2 Rounds for time
22 Push Press 115/75
22 Burpees to 6” target

Score is sets of unbroken 5 T2B/time

"Because he had a halloweenie"

Strength: Back Squat

30 minutes to find 1 RM
WOD: 1 min max AAB calories
*Retest from 9/26

Score is Back Squat 1RM/max calories