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SKILL: Agility Ladder CONDITIONING: 5 rounds for time of: 400m Run 8 Devils Press @ 2×50/35 12 DB Box Step Overs *25 Minute Cap  

SKILL: Ring Muscle-ups CONDITIONING: Every 3 minutes for 5 rounds 48 Double Unders 24 Push-ups 12/8 Calorie Row  

STRENGTH: Snatch + Hang Snatch + OHS 15 Minutes building to a Heavy 1+1+1 CONDITIONING: AMRAP 20 of: 20 Wallballs @ 20/14 20 Burpees 20

STRENGTH: EMOM 15 of: Min 1: 5 Deadlifts @ 65-75% (may build) Min 2: 5 Box Jumps AHAP Min 3: 3-5 HSPUs* *May scale HSPUs

STRENGTH: 5 x 5 Back Squats @ 77.5% *for this cycle, you will add anywhere from 5-10# per week based on feel. This will last

WARM-UP: 3 x 10 2-position squats 10 Iron Cross 10 Scorpions -then- Deadlift Tech w/ Coach Jamie LIFT: Deadlift – Heavy Single CONDITIONING: “Waterloo” AMRAP

ANNOUNCEMENT: – Today is the MONSTER MASH! 10AM Start Time! Teams of 2! (same sex pairs) Dress up! There will be 3 events. It does

ANNOUNCEMENT: – Tomorrow, Saturday, October 30th, we will be having an IN HOUSE COMPETITION. It will be called the MONSTER MASH! It will be Teams