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Day 1
Front Skwat HS
Then 5×1 -5% of HS

EMOM10
a.) HS Walk Max Distance
b.) ME Double Unders
*Score is Double Under Reps

Core Run x3
Run 400m
Plate Hold x30s
Ring Push-Away x30s
Weighted V-Up x30s 15/10

Day 2

Halloween WOD:
AMRAP6
10 Clean 205/133lb (squat or power)
31 Cal Row
@ 10 Min * After AMRAP sled sprint during rest

AMRAP6
10 Cal Row
31 Alt. FR Lunges 135/83lb
@ 20 Min * After AMRAP sled sprint during rest

AMRAP6
10 Hang Power Clean  135/933lb  
31 Cal Row
*200m Sled @135/90

Day 3
1 Set x ME HSPU & RMU
Then
EMOM12:
a.) ½ ME HSPU
b.) ½ ME RMU

5RFT:
400m Run
10 Push-Press 135/93
40 Double Unders

Accessory:
Back + Bicep Burner: Every 90 seconds for 9 min:
• 1-3 Rope climbs
• Sled pull (towards you)
• Rope climb from floor

Day 4
Back Squat Heavy Single
15-20 Min

EMOM12
a.) 5 Skwats 75% of HS
b.) 8 DB Row *Each

“From Russia With Love”
EMOM 15:
a.) Russian Swing x ME 70/53
b.) Goblet Lunge x 20 *Total
c.) Russian Twist x 30 *Total

Core Crusher  3x:
30 Sec Wt. Plank 45/35
30 Sec MedBall Jackknife 10/8

Day 5
Weightlifting Total
3 Attempts at Heavy Snatch, Clean & Jerk
*Score is Total of Best Snatch + Clean & Jerk

Every 2 Minutes for 6 Min
3 Clean + Front Squat +  Jerk (Singles) 70-80%
Run 200m
@ 30 Minutes

AMRAP5
60/50 Cals Bike Buy-in
Remaining Time AMRAP Wallball 20/14lb
*Score is # Wallball 20/14

Day 6
Partner WOD:
16 Rounds Total For Time:
“I Go, You Go” Set to Set
1 Deadlift 315/243lb
8 Bar Over Burpee
5 Bar MU
30 Double Unders

Partner Core Crusher:
“I Go, You Go” 4 Sets Each
10 Floor Levers
20 Abmat Sit-Up
30 Sec Wt. Plank 45/35

Day 7

OFF