Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes

then…

21-15-9
– 115/75 lb. Push Press
– Pull-Ups

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