October 2023

3 Sets (each for time)400m Run500/450m Row25 Burpee Variation*-rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft)Set 2: Burpee over line (Line Facing)Set 3: Burpee to 6” target

6 RFT 10 Toes to Bar5/5 Hang Kettlebell Snatch (53/35)40 Double Unders

10 min AMRAP 2-4-6-8-10…..Dumbbell Front Squats (50s/35s)8 Ring Push Ups

3 RFT10 Deadlift (225/155)5 Bar Muscle Ups -rest 2:00- 2 RFT20 Hang Power Clean (135/95)10 Chest to Bar Pull Ups -rest 2:00- For Time60 Shoulder to Overhead (95/65)30 Pull Ups

For Time Team of 34 Sets (each/1:2)12/10 Calorie Air Bike10 Handstand Push Ups75ft Bodyweight Lunge

For Time (each section) 800m Run -at 8:00-30/24 Calorie Row30 Single Arm Alternating Devil Press (50/35)30/24 Calorie Row -at 16:00-800m Run

10 min AMRAP20 GHD Sit Ups (Or V-Ups)20 Box Jumps (24″/20″)20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP10 GHD Sit Ups (Or V-Ups)10 Box Jumps (24″/20″)10 Kettlebell Swings (53/35

For Time21-15-9Burpees42-30-18Wall Balls (20/14)

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans (155/105) + 3 Wall WalksRound 4: 6 Power Cleans (155/105) + 4 Wall WalksRound 5: 6 Power Cleans (155/105) + 5 Wall WalksRound 6: 6 Power Cleans (155/105) + 6

2 RFT30 Kettlebell Goblet Squats (53/35)30 Step Ups (24″/20″)30 Kettlebell Swings (53/35)30 Box Jumps (24″/20″) (OR Step Ups holding KB)