WOD

A) EMOM for 8 min do:
Odd – Snatch Deadlift x3 + Hang Muscle Snatch x3
Even – Tall Snatch x3

*Use an empty bar or pvc pipe

B) 3 Sets. ea. for time of:
21 C2B Pull-ups
15 Burpee Over Bar
9 Squat Snatch (135/95)
rest 3 min

*If you are unable to perform C2B Pull-ups, perform regular pull-ups.

A) Coaches Choice Warm-Up

B) 3 Sets
Seated DB Press x8 @51×1 (5 sec negative)
rest 1 min
Lateral Handstand Wall Walk x10ft ea. direction
rest 1 min
Banded Tricep Pull Downs x30
rest 1 min

C) 5 Sets, ea. for time of:
10 Cal Row
10 Toes To Bar
10 Push-ups
rest 3 min

A) 2 Sets
Box Jump w/Step Down x6
Wall Squat x10
Russian Kettlebell Swing x10

B) 3 Sets
Front Squat x5 @ 23×1
+
2 Set
Front Squat x4 @80%

C) 4 Sets, ea. for time of:
15 Thrusters (95/65)
15 Box Jump Overs (24″/20″)
rest 1 min

A) Coaches Choice Warm-up

B) 3 Sets, ea. for time of:
500 m Row
35 Kettlebell Swings (55/35)
rest 5 min

HAPPY HALLOWEEN!

A) Coaches Choice Warm Up

B) With a Partner Complete the Following:
For Total Time:
3 Rounds of:
50 Double Unders
15 Squat Clean Thrusters (95/65)

Then Do:
4 Rounds of:
15 Burpees
15 Push Press (95/65)

A) 3 Sets
Behind the Neck Push Press x10
Wall Squat x10
Samson Stretch Lunge x6 ea. leg

B) “Karen”
For Time:
150 Wall Balls (20/14)

Rest 10 min, then do:

500 m Row
50 Pull-ups
50 Power Snatch (95/65)

A) Coaches Choice Warm-Up

B) 4 Rounds for time of:

25 Kettlebell Swings (55/35)
35 Sit-ups
50 Double Unders

C) Run 1 Mile @ 80%

A) 2 Sets
Hang Muscle Clean x6
Thruster x10
Double Under x1 Minute Max

B) For Time:
30 Power Clean (135/95)
30 Games Standard Box Jumps (24/20)
20 Thrusters (135/95)
20 Games Standard Box Jumps
10 Push Press (135/95)
10 Games Standard Box Jumps
Rest 5 Minutes, Repeat