Thursday - 221015

Skill: HSPU Metcon: In Pairs: 30min amrap: 10 HSPU 20 Burpees 30 Kettlebell Swings (#32/24) 40 Goblet Lunges (#32/24) *only one partner works at a time

Wednesday - 211015

Skill: L-Sit hold - 5 sets of max effort, rest 2m between attempts Metcon: 5 Rounds: 3min amrap, 1min rest: 5 Power Cleans (#50/35) 3 Front Squats 1 Press

Tuesday - 201015

Strength: Split Jerk (from the rack) 2-2-2-2-2 Metcon: 4 Rounds for time: 50 Double Unders 30 WallBalls 10 SDHP (#50/35)

Monday - 191015

Skill: Snatch Metcon: For time: Run 400m 18 Snatches (#50/35) Run 400m 12 Snatches Run 400m 6 Snatches

Sunday - 181015

Strength: Overhead Squat - 15min to find RM2 Metcon: 21-15-9 reps of: Hang Squat Cleans (#45/30) Pullups

Wednesday - 141015

Strength: 15min to find RM1 Power Clean Metcon: AMRAP in 12min of: 10 Box Jumps 5 Front Squats (#60/40) 3 Muscle-ups

Tuesday - 131015

Strength: Back Squat 3-3-3-3-3 Metcon: 3 Rounds for time: 200m DB Farmer carry (#20/10) 20 Pushups 14 Toes-to-bar

Monday - 121015

Strength: 3 sets of: max strict pullups max L-sit hold Metcon: AMRAP in 15min of the ladder: 2-4-6-8-10-12..... Thrusters (#40/30) Weighted Situps (#20/10)

Sunday - 111015

Strength: DeadLift 5-5-3-3-3 Metcon: 9-15-21 reps of: HSPU Hang Power Cleans (#60/40) 35 Double Unders

Saturday - 101015

Metcon: "Filthy Fifty" For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings (#24/16) 50 Walking Lunges steps 50 Knees to elbows 50 Push press (#20/15) 50 Back extensions 50 Wallballs (#10/6) 50 Burpees 50 Double unders

Friday - 091015

Skill: Single/Double/Tripple Unders Metcon: 5 Rounds for time: 35 Double Unders 15 Knees-to-elbows 15 Kettlebell Swings (#24/16)

Thursday - 081015

Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time: 15 Overhead Squats (#60/40) 30 Wallballs (#10/6) 10 Overhead Squat 30 Wallballs 5 Overhead Squats 30 Wallballs