Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
100 m Farmer’s walk AFAP (2 x 45#/2 x 35#)
Rest 2 minutes
then…
Four rounds for time of:
40 Double-Unders
30 Box Jumps
20 KB Swings
“Burp the Baby”
15-12-9-6-3
– Power cleans (135/95)
– Bar-facing burpees
then…
October challenge
4 rounds for time:
– 5 wall walk ups
– 10 overhead squats (95/65)
– 30 sit ups
– 400 m run
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/15 lbs)
10 Box Jumps (24″/20″)
then…
3-4 min FLR on rings
Strength: Press & Push Press
then…
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
* Record slowest and fastest times.
* Bring a watch with a stopwatch setting if you have one.
Strength: Deadlift 5×5
then
AMRAP in 20 minutes of:
– 5 front squat (135/95)
– 10 push-ups
– 15 double unders
Strength:
– Build up to a heavy 3-rep thruster in 10 minutes
Skill:
– Kettlebell snatch
Metcon:
21-15 and 9 rep rounds of:
– Left-arm Kettlebell snatch (1.5/1)
– Right-arm Kettlebell snatch
– Pull-ups
Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40 reps
(nice and smooth)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds
