Comp Track
For time:
42/50 Row Calories
40 Dumbbell Thrusters, 35/50
30 Lateral Burpee Over Rowers
Rest 3 mins
42/50 Row Calories
40 Lateral Burpee Over Rowers
30 Dumbbell Thrusters

Strength/Weightlifting
Dead Lift Day - 15 Min Clock
4 sets × 5 reps @ 75%
1 set × 3 reps @ 80%
2 sets × 2 reps @ 85%
1 set × 1 rep @ 90%
------------------------------
Comp Track
2 RNDs For Time
10 Shuttle Runs, 50 ft
20 Medball Sit-ups
20 Deadlifts, 135/185
20 Toes-to-bars
10 Power Cleans

Comp Track
4 RNDs For Time
10 Bar Muscle-ups
15 Overhead Lunges, 65/95
100 Double Unders
15 Overhead Lunges, 65/95
*2 Min Rest

Strength/Weightlifting
Dead Lift Day - 15 Min Clock
6 sets × 5 reps @ 70%
1 set × 3 reps @ 75%
2 sets × 2 reps @ 80%
------------------------------
Comp Track
3 RNDs For Time
10 Squat Cleans, 95/135
15 Pull Ups
Rest 1 min

Strength/Weightlifting
15 Mins - 1 RM Bench Press Test
------------------------------
Comp Track
4 RNDs For Time
Row, 300 m
30 Air Squats
30 Push-ups

 'Halloween Trick or the Treats'
“The Skeleton Dance”
Buy-In (together):
30 synchronized Burpees
---Into---
Then complete 5 rounds of:
Round of Treats (Split As Needed)
12 Deadlifts, 95/135
10 Hang Power Cleans
8 Shoulder-to-Overhead
---Into---
Then complete 5 rounds of:
Round of Tricks (Split As Needed)
10 Burpee Box Jump-Overs, 20/24
12 Toes-to-Bar
14 Wall Balls, 14/20
---Into---
Cash-Out (together):
20 Synchronized Devil Presses, 1x 35/50

Open Gym Sunday