Lift

Clean 3-3-2-2-1-1 (Ascending)

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Bar Facing Burpees

[12 Minute Time Cap]

MetCon

15 Rounds of:

2 Bar Muscle Ups

4 Shuttle Sprints (12′)

6 Pistol Squats

4 Shuttle Sprints (12′)

2 SA DB Snatch (50/70#)

-2 Minute Rest-

[45 Minute Time Cap]

*Score = Slowest Time*

MetCon

Option #1

“Kelly”

5 Rounds For Time of:

400m Run

30 Box Jumps (20/24″)

30 Wall Balls (W:14/9 M: 20#/10′)

[40 Minute Time Cap]

Option #2

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

[15 Minute Time Cap]

Option #3

10 Rounds For Time of:

150m Run

3 Power Cleans (145/205#)

[20 Minute Time Cap]

Strength

Front Squat 5×8 @ 70%

MetCon

10 Rounds For Time of:

50 Double Unders

10 Deadlifts (105/155#)

[15 Minute Time Cap]

Happy Halloween!!!

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MetCon

For Time:

666m Row

31 V-Ups

31 KB Swings (1.5/2 Pood)

31 Box Jumps (20/24″)

31 Wall Balls (W: 14/9 M: 20#/10′)

31 Calories Assaut Bike

31 Devils Press (2×35/2×50#)

31 Calories Ski Erg

31 Ring Rows

31 SA Hang DB Clean & Jerk (35/50#)

31 SA DB OH Walking Lunge – Per Arm (35/50#)

666m Row