11.10.17

Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats

Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest

5 min AMRAP 10 Cal row 3 Bear Complex

1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8