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Thursday, October 17th

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Thursday Part A.)20min AMRAP(keep this chill”ish” and practice just moving with minimal rest for the full 20min)             20 R KBS             20 Box Step Ups             10 Strict Pull Up’s             10 Bench Press             40ft Sled Push(3Blue Plates on Dog Sled/2 Yellow on Prowler)             200m Run Part B.)4rds NFT             12 Hip Thrusters             12 Bicep Curls

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Wednesday, October 16th

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Wednesday Part A.)4rds NFT               Row 500m(focus on even pace and breathing)              Max Hspu’s(ADV Strict) Part B.) 4rds For time              60ft HS Walk(30 down/30 back)              30 Wallballs(24/20) Mobility: Quads/Low Back

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Tuesday, October 15th

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Tuesday Part A.)Deadlift              6 sets of 2@80%+(30 sec HS Hold in between each set) Part B.) 60C2B For Time*(10min Cap)              *E2MOM 40 DU’s  Mobility: Hamstrings

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Monday,October 14th

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Monday Part A.) Misfit Complex(build to a 1rm in 15min)              Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk  Part B.)5min EMOM              1 Misfit Complex (Take70-75% of above) Part C.)Run 1 mile              120 Push ups Mobility: Chest

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Sunday, October 13th

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Sunday Part A.) 10min Muscle Up Practice Part B.) 4rds For time               5 Muscle Ups(bar or Rings)               40 DU’s Part C.)30 AB Cal(sub Ski if not available)For Time Mobility: Calves/Hamstrings

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