**Re- test Pull ups and OHS **
 
10 Minute AMRAP
 
Overhead lunge with plate (45/25) - GHD to edge of mat 1x
10 pull ups
10 Air squats
 
 
 
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Mind Frug Friday

40 Minute Time Cap

60 Clean and Jerks (135/95)

40 Deadlifts (135/95)

20 Pull ups ( ADV - C2B)

**  At the top of every minute 4 burpees ** 

 

 

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Partner Thursdays

12 minute Time Cap

50 Burpees

100 situps

 

** Partner planking with 45 / 25 lbs plate **

 

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3 Rounds

1 minute Per Sation - 30 sec rest after each

Wall Balls 

Slam Balls

Box Jumps ( 20")

 

October 30 -1

 

Endurance Tuesday

A. As many Calories in 2 minutes - Max Effort

B. Snatch Grip Deadlift - 5 Rep Max

C. Tabata Hollow Rocks - Lowest Score

 

 

 

 

October 29 -2

 12 min EMOM

5 Pull ups

5 Burpees

10 Air Squats

ADV - Chest to bar pull ups