Monday (Nov 1st) STRENGTH: Squat Snatch 3 Reps @70% 3 Reps @75% 3x2 Reps @80% *Focus on good form and speed under the bar today! WORKOUT: 3 Rounds For Time: 10 Muscle Ups 20 TTB 30/24 Cal Bike Rest 3:00 bt Rounds or go 1:1 with a partner *25:00 Time Cap Tuesday (Nov 2nd) STRENGTH: Deadlift 3 Reps @70% of 90% 3 Reps @80% of 90% Max Reps @90% of 90% *Base percentages off 90% of 1RM. **Rest as needed bt sets WORKOUT: 2 Rounds For Time: 25/20 Cal Row 75 DUs 10 Wall Walks 75 D

Monday (Oct 25th) WORKOUT: For Time: 500m Row 21-15-9 OH Squats @115/75lbs *Try to stay steady on the row and get the OH squats unbroken today! SKILL; 4 Rounds For Quality: 10 Ring Dips 6 Strict C2B Pull-Ups 14 V-Ups Tuesday (Oct 26th) STRENGTH: Front Squat 3-3-3-3-3 *Build up in weight each set *Take the barbell from the floor *Rest as needed bt sets WORKOUT: 10:00 EMOM 3 Hang Squat Cleans @155/105lbs 3 Muscle Ups *In the Same minute Wednesday (Oct 27th) STRENGTH: Benc

Monday (Oct 18th) SKILL 10:00 EMOM 5 Muscle Ups WORKOUT: 5 Rounds For Time: 9 OH Squats @135/95lbs 12 Burpee To Touches 15/12 Cal Bike Rest 1:30 b/t Rounds Tuesday (Oct 19th) STRENGTH: Deadlift 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *Try to go a little heavier than last time we did 5s WORKOUT: 10 Rounds For Time: 3 Power Cleans @205/145lbs 9 SHSPUs *Rest 1:1 with a partner or 0:45 seconds in between rounds! Wednesday (Oct 20th) STRENGTH: Bench Pres

Monday (Oct 11th) WORKOUT: 15:00 AMRAP 200 Meter Run 12 Hang DB Clean and Jerks @50/35lbs 18 Wall Balls FINISHER: 3 Rounds: 12 DB Bent Over Row 12 Banded Lat Pull Down 3 Muscle-Up Tuesday (Oct 12th) STRENGTH: Deadlift 5 Reps @63% of 1RM WORKOUT: For Time w/Partner: 100 Cal Bike 100 Deadlifts @225/155lbs 100 Cal Bike 50 Wall Walks *30:00 Time Cap Wednesday (Oct 13th) STRENGTH: Bench Press 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *Percentages based off you

Monday Bench Press 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% 12 Min-AMRAP 30 DUBS 5 Push-ups 5 Wall Balls 5 Ab-Mat Sit-ups *Add 5 reps to all movements per round. DUBS stay the same Tuesday Deadlift 5 reps @75% 3 reps @85% Max Reps @95% *Rest as needed bt sets 4 Rounds For Time: 400m Run 15 Burpees 7 Squat Cleans @155/105lbs *25:00 Time Cap Wednesday 4 Sets: 1 Squat Snatch 1 OH Squat @80% of 1RM Snatch For Time: 30/25 Cal Row 30 TTB 30 OH Squats @95/65lbs 30 HSPUs 30 OH Squats @95/