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

Lift

Hang Power Clean 10-10-10 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Bench Press (55/75#)

60s Wall Balls (W:14/9 M: 20#/10′)

60s Box Hops (16/20″)

60s Hang Alternating DB Snatch (20/35#)

60s Rest

Lift

Squat Snatch 3-3-2-2-1-1 (Ascending)

MetCon

2 Rounds For Time of:

35 KB Swings (1/1.5 Pood)

75 Double Unders

35 KB SDHP (1/1.5 Pood)

75 Double Unders

5 Rope Climbs

MetCon

Every 8 Minutes For 5 Sets (40 Minutes) Perform:

60′ OH Barbell Lunge Walk (45/65#)

15 Bar Facing Burpees

25/30 Calories Assault Bike

15 T2B

Accessory

2 Sets of:

20 DB Pushups

10/Side Renegade Rows