REMINDER: Halloween classes are moved 4:00 pm and 5:00 pm!!! STRENGTH Back Squat @ 90RM 3WU-6-4-2-1+ <75%-75-80-85-90% METCON AMRAP 4 2-4-6-8-10… Burpees Wallballs PROWLER PUSH 20m High Horn x 4 20m Low Horn x 4

STRENGTH Deadlift or Back Squat @ 90RM 3WU-7-4-3+ 75-80-85% METCON 3RFT 10 T2B 15/12 Calorie Row 20 KBS (AHAP) 400m Run

SKILL E2M for 14min Comp: 9 Kipping HSPU Rx: 6 Kipping HSPU Int: 3 Kipping HSPU Nov: 3 Wall Walks METCON 21-15-12-9-6-3 Power Clean (135/85) Box Jumps

STRENGTH EMOM 10 1 Power Clean + H.P. Clean @70-75% METCON AMRAP 18 w/partner 4 Muscle Ups/C2B 6 Power Snatch (95/65) 8 Lateral Burpees Partners will complete alternating rounds.  One partner does 4-6-8 while the other rests    

STRENGTH Back Squat @ 90% of 1RM 3WU-7-5-3+ 75-80-85% METCON EMOM 16 Min 1:  15/12 Calorie Row Min 2:  15 Wall balls Min 3:  20 Plate SU Min 4:  30 Double Unders

STRENGTH 1a. Bench Press 3WU-7-5-3+ (75-80-85% of 90RM) 1b. Bent Row 10-10-10 METCON For Time 400m Run 25 HRPU 25 Box Jumps 400m Run 20 HRPU 20 Box Jumps E80Lap 15 HRPU 15 Box Jumps E80Lap 10 HRPU 10 Box Jumps

METCON 3 RFT: 400m Run 30 KBS 30 Calorie Row 30 SitUps 30 Box Jumps  

STRENGTH EMOM 12 Odd: 5 Strict Press Even: 8 Lying DB Tricep METCON For Time 10-1 WallBall + 1-10 Pull Up $OUT 5 Prowler Push + Pull + E80Lap

STRENGTH Back Squat 2-3WU-8-6-4+ (70-75-80%) METCON 5RFT 5 Deadlift (275/185) 10 Burpees

STRENGTH Power Clean x 2 @ 80% E2M for 16min Do not have to touch and go! METCON 5RFT w/partner (each) Running DT 12 Deadlift 9 Hang Clean 6 Push Jerk E80 Lap Comp(155/105) Rx(135/85)