MONDAY, OCTOBER 10
EMOM 16
1: 5 BENCH PRESS (BUILD)
2: 50 DOUBLE UNDERS
3: MAX BURPEE BOX GET OVERS 48″
4: REST
TUESDAY, OCTOBER 11
OPEN 19.1
AMRAP 15
19 WALL BALLS
19 CAL ROW
WEDNESDAY, OCTOBER 12
5 SETS
1 POWER CLEAN (W :02 PAUSE AT THE KNEE)
2 HANG POWER CLEANS (1 BELOW KNEE, 1 ABOVE)
3 ROUNDS
15 CTB PULL UPS
20 HANG POWER CLEANS 115/75
30/21 CAL BIKE
THURSDAY, OCTOBER 13
TEAMS OF 3
AMRAP 20
P1&2: AMRAP (YOU GO, I GO)
10 DOUBLE DB DEADLIFTS
10 RENEGADE ROWS
:20 SIDE PLANK L+R
P3: SLED PUSH & FWD DRAG
(TIMEKEEPER)
FRIDAY, OCTOBER 14
4 SETS
6 WEIGHTED STEP UPS L+R
AMRAP 10
6 BOX JUMPS 30/24″
8 DB PUSH JERKS L+R
10 TOES TO BAR
SATURDAY, OCTOBER 15
WITH A PARTNER
6 TOTAL ROUNDS (SPLIT AS NEEDED)
4 WALL WALKS
16 SANDBAG SQUATS
100M SANDBAG CARRY
SUNDAY, OCTOBER 16
WATERFALL IN…
3:00 MAX DISTANCE SKI
20 POWER SNATCHES 115/105
1 MILE RUN
