HAPPY HALLOWEEN!!! 1. 4 sets of : 10 Good Mornings 20 Goblet Dumbbell Reverse Lunge 2. AMRAP x 12 Minutes 5 Bar Muscle Ups 10 Front Squats (135/95) 20 Hand Release Push ups 50 Double Unders

Thursday 1. AMRAP x 25 minutes 20 Pull ups 20 cal Bike or row 20 Dumbbell Snatch 20 Burpee Box Jump Overs

Wednesday 1. 3 Rounds of 20 jumping Lungs 10 Dumbbell Push Press 10 Cal Bike 2. Work up to Heavy Split Jerk 3. For Time 90 Double Unders 30 Wall Balls(30/20) 30 Kettle Bell Swings(70/55) 30 Handstand Push -ups 30 Kettlebell Swings 30 Wall Balls 90 Double ... Continue Reading

1. 4 sets of AMRAP x 2 minutes Row 250 m Max rep Single arm Overhead Squat Rest 2 minutes 2. 4 Rounds Not for Time 100 ft Suitcase Carry 10 Single Leg Deadlift 10 Bent over Row

Monday 1. Warm-up AMRAP x 5 minutes 10 Cal row 5 Light Hang Cleans 10 Push ups 2. Front Rack Split Squat 4 x 8 per leg 3. Open Workout 13.4 AMRAP x 7 minutes 3 Clean and Jerk (135/95) 3 Toes to Bar 6 Clean and Jerk 6 Toes to Bar 9 Clean and Jerk 9 Toes to ... Continue Reading