101821-102221


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 Press 3 Reps @70% of 90% 3 Reps @80% of 90% Max Rep @90% of 90% *All Numbers based on 90% of 1RM

WORKOUT: For Time: 60 TTB *EMOM 12 Burpees including 0:00 *Start with 12 burpees each minute and do max ttb the rest of the minute. *8:00 Time Cap

SKILL: 4 Rounds For Quality: 15 Strict Ring Dips 10 Strict Ring Pull-Ups *Rest 2:00 bt sets


Thursday (Oct 21st) STRENGTH: 5 Sets: 1 Push Press + 1 Push Jerk + 1 Split Jerk *work up each set **take the bar from the floor today!


WORKOUT: 3 Rounds For Time: 800m Run 50ft HSW 1000m Row 50ft HSW *30:00 Time Cap!

Friday (Oct 22nd)

STRENGTH: Back Squat 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *All percentages based off 90%

WORKOUT:

5 Rounds:

2:00 AMRAP

25 Wall Balls @20/14lbs

Max Muscle Ups

Rest 1:00 bt Rounds

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