WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
30-second Air Bike (build-in
pace)
5 Kip Swings
3 Kipping Pull-Ups (Or
Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in
weight)
10 Deadbugs
STRENGTH -
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP -
3 sets:
100m Run (build in pace)
4 Toes to Bar
2 Box Jumps (build in height)
WORKOUT - Trick-or-
Treating
Freedom (RX’d)
1600m Run
WARM-UP -
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
WARM-UP -
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty
bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
STRENGTH -
5-4-3-2-1 Hang Squat Clean
WARM-UP -
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Single Arm Dumbbell
Bench (each)
5 Roll and Reach
5 Deadlifts (empty bar - build
across sets)
STRENGTH -
6 sets x 4 Deadlifts (75%)
WARM-UP -
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretch
-into-
8:00 AMRAP