3 Rounds For Time:

20 mat LENGTHS walking with DB locked out overhead

20 T2B

20 Single DB Lunges – 10 per leg

• Walking with DB locked overhead (5 mats down on the L, 5 mats back on the L then repeat on the R)
• Lunges (hold the DB in any postition)
• One DB for both movements (50/35 lbs)

[TEAMS OF 2]
30:00 AMRAP:
[Partner 1]
Bike Calories

[Partner 2]
1 Round:
15/12 Calorie Row
10 T2B
5 Power Cleans

Barbell ADV RX 165/115 RX 135/95

* Switch After P2 Finishes Station

Score: Total Bike Calories

– Notes: Partners will start on separate stations and switch upon completion of the row, T2B, and power cleans.

On the Minute x 12 [6 Rounds]:
Min 1: Wallballs, 20 / 14 lbs
Min 2: Box Jump Overs (24″/20″)

Score: Lowest Reps at Each Station

For Time:
15 Power Cleans, 500/450m Row
12 S2OH, 400/360m Row
9 Power Cleans, 300/270m Row
6 S2OH, 200/180m Row

Barbell ADV RX 135/95, RX 115/85

[On the 00:00]
For Time:
1 Mile Run

[On the 10:00]
For Time:
80 DB Snatches 50/35

[On the 20:00]
For Time:
400m Farmer’s Carry, 50/35

Time Cap: 30 Minutes

Score: 3 Rounds Times

On the 2:00 x Max Rounds:
200m Run
5 Burpee Pull-ups
1-2-3-4-5…Thrusters, 75 / 55 lb

Each round, you will add one thruster rep until you can no longer complete the thruster reps within the 2-minute window

– Choose reps/distances that allow you to complete the run and burpee pull-ups in 90 seconds or less, giving you at least 30 seconds on the thrusters at the end of each round. The barbell should be very light and allow you to complete the thrusters unbroken for the majority of the workout.

– Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.

– Target Loading: Light (35-45%)

– Target Score: 6-10 Rounds cap at 15

* Scoring Note: 200m = 1 rep

For Time:

5 Wall Walk

18 Deadlift (315/225)

6 Wall Walk

14 Deadlift (315/225)

7 Wall Walk

10 Clean (225/155)

8 Wall Walk

6 Clean (225/155)

14:00 Cap

35-39 / 40-44 / 35+

5-6-7-8 Wall Walk

18-14-10-6 Deadlift/Clean

Deadlift – 275/185

Clean – 205/135

45-49 / 50-54 / 45+ / Teen 16-18

4-5-6-7 Wall Walk

18-14-10-6 Deadlift/Clean

Deadlift – 225/155

Clean – 185/125

55-59 / 60-64 / 65+ / 55+ / Teen 13-15

3-4-5-6 Wall Walk

18-14-10-6 Deadlift/Clean

Deadlift – 185/125

Clean – 135/95

Scaled – Novice

2-3-4-5 Wall Walk

18-14-10-6 Deadlift/Clean

Deadlift – 185/125

Clean – 135/95

3 Rounds:
100 Sit-ups each together at the same time

100 Wallballs – split reps 20/14 lbs.

100/80 calorie row – split calories

Today’s the day!

Come join us anytime after 4:00pm

Fun games and costumes

Don’t forget your $5 for some chili tasting!

We will do the fittest of the coast on Monday since there are wall walks and deadlifts in the workout

3 Rounds:
100 Sit-ups each together at the same time

100 Wallballs – split reps 20/14 lbs.

100/80 calorie row – split calories

3 Rounds:
100 Sit-ups each together at the same time

100 Wallballs – split reps 20/14 lbs.

100/80 calorie row – split calories