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
Strength: Overhead Squat
3-3-3-3-3
then…
AMRAP in 15 minutes of:
– 5 HSPU
– 10 Knees 2 elbows
– 15 Med ball cleans (20/15)
* If you can’t do hand stand push-ups, substitute in wall walk-ups or box push-ups.
Strength: Deadlift
5×3 @ 80% 1RM
“Karen”
– 150 wall ball AFAP
“Bear Trap”
– 400m run
– 12-9-6 reps of Bear Complex (115/75)/ Box Jumps (24/20)
– 400m run
Skill: Snatch
– One rep on the minute every minute for 15 minutes
then…
– 1 mile run TT
5 rounds of:
– 30 seconds of thrusters (95/65)
– 30 seconds of rest
– 30 seconds of burpees
– 30 seconds of rest
– 30 seconds of pull-ups
– 1 minute of rest
