Front squat 5-5-5-5 WOD 3 rounds 1 min thrusters 95/65 1 min DUs 1 min sit-ups 1 min rest

Find a heavy snatch for the day WOD 30 OHS, 115/80 30 TTB 20 Power Snatch, 115/80 20 TTB 10 Squat Snatch, 115/80 10 TTB

Hero WOD “T” 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes RX 95/65 Elite 115/75 RX 53/35 Elite 70/53

Wednesday CFO Halloween chipper 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s 31 pull-ups 31 calorie row *complete the movements in ANY order...

Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch – work to a moderate weight that you can still move fast and with total confidence. WOD 5 rounds 400m run 10 c2b pull-ups *elite 5 muscle ups ring or bar

Snatch 5-5-3-3-1-1-1 Hero WOD “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups