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

(because he was out standing in his field)
WOD: AMRAP 20 – Teams of 2
400m run (alternating 200m)
100m Farmers Carry AHAP
6 Rope Climbs

Score is rounds + reps

Skill: EMOM x 12
Min 1) 8 Single Arm DB S2OH (right)
Min 2) 8 Single Arm DB S2OH (left)
Min 3) 8 Single Arm DB Row (right)
Min 4) 8 Single Arm DB Row (left)

WOD: For Time
30-24- 18-12- 6

Skill: Front Squat
Every :90 for 4 rounds
8 reps @ 60-65%

WOD: 4 Rounds of
2 minutes of work, 2 minutes of rest
AMRAP
15 Sit ups
12 Front Rack Alt Lunges 95/65

Skill: Deadlift
15 to 20 minutes to find a HEAVY 5

WOD: AMRAP 15 – Teams of 2
12/10 Cal Row
9 Double KB DLs 70/53
6 T2B
*Alternate each completed round

Score is Heavy 5 DL/rounds + reps