WOD

Back Squat x 5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes (x4)

Four rounds for time of:

– 95/65 lb. Push Press x 12 reps
– Heavy KB Swings x 12 reps

Flexibility:

– Band work

Warm-up:

– 35 wall-balls unbroken

then…

Metcon

6 rounds for time of:

– Barbell complex (95/65)

– 100 m run

Build up to a tough clean in 15 minutes

then…

“Cindy”

AMRAP in 20 minutes of:

– 5 pull-ups

– 10 push-ups

– 15 squats

Skill: Kipping pull-up/ muscle-up

Metcon:

“Annie”

50-40-30-20-10

– Double unders

– Sit-ups

then…

Sprints!

Strength:

– Press 1-1-1-1-1

– Push press 3-3-3-3-3

then…

“Grand Slam”

3 rounds

– 10 front squats (135/95)

– 15 burpee box jumps

– 20 kettlebell swings (53/35)

21-15-9

– sumo deadlift high pulls (95/65)

– turkish get-ups

then…

October Challenge!

5 rounds:

– 7 hang power cleans (135/95)

– 7 push press

– 200 m run

then…

October Challenge!

As many double unders as you can in 10 minutes

then…

“Steve”

20 rounds of:

– 3 C2B pull-ups

– 3 burpees