Happy Halloween

In TEAMs of 2 Complete for Time:

100 Double Unders
    20 Front Squats
    20 Push Presses
Building Run
    20 Front Squats
    20 Push Presses
Building Run
    20 Front Squats
    20 Push Presses
100 Double Unders

Mentally Tough or Just Stupid? 

10 Excel Templates To Track Your Health and Fitness

Thursday

Take 15min to work on Muscle-Up progressions

Alternate between the moments below

Complete 3reps on a 3min interval for 5 Rounds 

• Weighted Dips 
• Back Squat 

Wednesday

5 Rounds for Time: 

   - 5 Power Snatches (115/85*)
   - 10 KB/DB Step-Ups on 20″ box (50/30* in each hand) 

The Pussification of America

My man Zach Even-Esh speaks the TRUTH!

Tuesday

3 Rounds For Time:

  - 400m Run
  - 18 KB Swings
  - 12 Burpees
   - 4 Strict 1-Arm KB Presses (each arm)

*KB Weight= 53/35*

Monday

6 Rounds for Time: 

 315 lbs Deadlift – 1 rep

     1 Strict Pull-Up

  315 lbs Deadlift – 1 rep

     3 Strict Pull-Ups

  315 lbs Deadlift – 1 rep

     5 Strict Pull-Ups

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