Halloween!!

Dead lifts
5_3_3_3_1

21_dead lifts (225/155)
10 muscle ups
15 dead lifts
7 muscle ups
9 dead lifts
5 muscle ups

3:1 pull ups/ dips sub for muscle ups

Get going!!!

Push Jerk
3-2-2-2-2-1

WOD
10->1
Push Press (115/75)
Toes to bar

10 PP, 10 T2B, 9PP, 9T2B, 8 PP, 8 T2B, etc.

Oh s*~¤]

Bench press
5 x 8@60% of max

10 rounds
4 over head squats (155/115)
8 ring dips

Cash out 100 situps

Wednesday

10 hand stand push ups
20 wall ball (20/14)
30   toe 2 bar
40 power cleans (135/95)
50  burpees
60  sumo  dead lift high pull (75/45)

Shoulder work

Shoulder work 1-(10)-1-(20)-1-(30)
1's are a strict press, ( ) are push press.  Rest between sets.  Most likely your ( ) sets will decrease in weight while the 1's should try to increase.

5 Rounds
3 Cleans (135/95)
6 Hand stand pushups
9 Chest to bar pullups
50 Double unders or attempts

Cleans are to be received in the squat.  Modify handstands as needed

Remember me

Snatch Grip Deadlift
5-5-5-3-3

5 Rounds
Row 250 M
21 Hand release pushups
12 Power Snatch (95/65)

Nice mix

Wod 1: Flight simulator
10/20/30/40/50 Double unders or attempts  Break between each set for a few seconds

Rest 3-5 Minutes

Wod 2:  5 Rounds
5 Power Snatch (135/95)
10 Lunges

Rest 3-5 Minutes

Wod 3: 20 Rounds
3 Chest to Bar Pullups
3 Burpees