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Mon (Oct 3rd)

Tree Trunks (Time) 4 Rounds For Time 20 DB(2) Box Step Over 35/20 2 Rounds of Cindy 20/16 Cal Row Buy Out: 800m Run 28min Cap *1 Round of Cindy * 5 Pull Up 10 Push Up 15 air Squat Fitness Jumping Pull Ups RX+: 50/35

Tues (Oct 4th)

Clean (Every 90sec x 6) 1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat Start around 60-70% of 1RM Clean and build from there. Cleans may be Power or Squat but Squat Cleaning

40oz to Freedom (Time) For Time 40/30 Cal Row 40 Hang Power Clean 75/55 40 Box Jump 24/20 10min Cap Fitness: DB(2) Hang Clean Step Ups RX+: 95/65

Wed (Oct 5th)

Gymnasty 3.0

18min EMOM

1:8-15 T2B

2: 50-100ft HSW

3: 8-12 Box Jumps

4: Rest

Fitness: Hanging Knee Raise, Sit-Up, Or T2B Practice for 40sec

40sec Handstand Hold, Plate Hold, or 2-4 Wall Walks

Fall Gains (No Measure)

10min AMRAP

8/8 Spilt Squats (2 DB/KB's)

10-15 DB Pull Overs

8/8 DB Bent Over Rows

10-15 Heel Elevated Goblet SQ w/ Tempo

Thru (Oct 6th)

Burpee Run (Time)

6 Rounds for Time

400m Run

20/16 Cal Bike

__ Burpee Over Line

18-16-14-12-10-8 Burpee Over Line

28min Cap

Fri (Oct 7th)

Snatch (10min EMOM 1 Snatch Start at 70% and build)

Snatch Ball (Time) For Time 21-18-15-12-9-6 Wall Ball 20/15 Snatch 75/55 14min Cap Fitness: DB(2) Low Hang Snatch RX+: 95/65 30/20


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