October 2025

12 min EMOM [6 Rounds] Minute 1: Max Wallballs (20/14) Minute 2: Max Box Jumps (24″/20″) Score: Sum of lowest reps of each station

[On the 00:00] For Time 1,600 Meter Run [On the 10:00] For Time 100 Kettlebell Swings (70/53) [On the 20:00] For Time 600 Meter Farmer’s Carry (50s/35s) Score: Sum Total of 3 Times

For Time 50 Push-ups 500/450 Meter Row 40 Push-ups 400/360 Meter Row 30 Push-ups 300/270 Meter Row 20 Push-ups 200/180 Meter Row 10 Push-ups 100/90 Meter Row

On the 2:00 x Max Rounds: 200 Meter Run 5 Burpee Pull-ups 1-2-3-4-5…Thrusters (75/55)

3 min AMRAP x 5 8 Deadlifts (185/135) 15/12 Calorie Bike 30 Double Unders Rest 1 Minute Between AMRAPs *Pick Up Where You Left Off

5 RFT 5 Power Cleans (135/95) 10 Hand Release Push Ups Rest 1:00 5 RFT 3 Power Cleans (185/135) 5 Double Tap Burpee Over Bar *score is final time minus rest

For Time 250/200m Row/Run 50 Air Squats 500/400m Row/Run 40 Goblet Squats (50/35) 750/650m Row/Run 30 Terror Squats (50s/35s)

6 min AMRAP x 2 10 Deadlifts (155/105) 6 Back Rack Stationary Lunges (155/105) 50 Double Unders -rest 2 mins between-

Ingrid 10 Rounds For Time:3 Snatches (135/95 lb)3 Burpees Over the Bar

For Time 21-18-15-12-9 Box Jump Overs (24″/20″) 200m Run Thrusters (75/55)