WOD

3 Rounds for Time 400m Run with Medicine Ball 16 Thrusters 95/65 14 Toes to Bar

AMRAP 10. Rest 5. AMRAP 10 100m Run 20 Lunges 10 Front Squats 95/65 10 Lateral Bar Burpees

EMOM 30 1) 6-10 Strict Pull Ups 2) 6-10 Strict Handstand Push Ups 3) 30 Seconds hard Row for Cals

1) Hip Thrusters 6-6-6-6-6 2) 15 Minutes to Build to Heavy Back Squat Single 3) Back Squat 3×3@80% of days single

8 Rounds for Time 7 Power Snatches 115/80 7 Push ups 7 Chest to Bar Pull Ups 30 Double Unders

3 Rounds In 5 Minutes: 800m Run Max Clean and Jerks (135/95) in remaining time *Rest 1 minute between rounds

Happy Halloween! For Time 31 Push Ups 31 V Sit Ups 31 Deadlifts 135/95 31 Shoulder to Overhead 135/95 31 Box Jumps 24/20 31 Back... Read More

AMRAP 20 100m Farmer Carry 400m Run 20 Thrusters 45/33 3 Rope Climbs

1) Bike 40 Cals for Time 2) Back Squat 5-5-3-3-3 3) Bike 40 Cals for Time

5 Rounds for Time 20 Pull Ups 25 Wall Balls 20/14