“Happy Halloween”
A: 8 min AMRAP
(Partner 1)
15 Cal Row
(Partner 2)
5 HSPU
10 C2B
*Switch every 15 Calories
B: 8 min AMRAP
4 min – Max G2OH 115/85
4 min – Max Hang Cleans 115/85
*Switch every 5 reps
C: 8 min AMRAP
(Partner 1)
40 DUs
(Partner 2)
Max Burpees
*Switch every 40 DUs
“Happy Birthday Molly”
“Remember Long Socks”
Mobility: Glutes/Lats
A: Rope Climb Skill
B: 30 min EOMOM
1) 14 KBS 53/35
2) 7 Thrusters 95/65
3) 2 Rope Climbs
4) 21 Wall Balls 20/14
5) 14 Box Jumps Overs 24/20
*TGIF Options
-KBS 70/53
-Thrusters 135/95
-Legless Rope Climbs
-Box Jump Overs 30/24
Mobility: Lats/Hips
A: 1-1-1-1-1
1 Power Snatch (Floor) + 1 Hang Power Snatch + 3 OHS
B: 1-1-1-1-1
3 Position Squat Snatch
*Floor
*Above the Knee
*High Hang
C: 3 Rounds For Time
20 Burpees
20 T2B
20 OHS 95/65
“Happy Birthday Nicole T.”
Mobility: Adductors/IT Bands/Front Rack
A: 3-3-3-2-2
Front Squat*
B: 3-3-3-2-2
Back Squat*
*80-85% for 3s and 90% for 2s*
C: For Time
Buy In: 800 m Run
“Annie”
50-40-30-20-10
DUs
AMSU
Cash Out: 400 m Run
“Happy Birthday Katie M.”
Mobility: Shoulders/Lats
A: 3 Rounds
20 m HS Walk (sub 20 sec HS hold)
10 Hollow Hold to Tuck
5 Glute Bridge (3 sec hold)
5 Squat Jump
B: 10 min EMOM
5 Pull Up
10 Push Up
15 Air Squat
*add 1 rep per movement per round as long as you keep EMOM (Round 2: 6,11,16 and so on)
C: 7 min AMRAP
21-15-9
HSPU
C2B Pull Up
*After 9’s, start back over at 21…
Mobility: Hips/Lats
A: 3 Rounds
10 Ring Row
10 R Arm Bent DB/KB Row
10 L Arm Bent DB/KB Row
10 MB Squat Clean
B: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang
C: 10 AMRAP
5 Deadlift 115/85
7 Hang Clean 115/85
9 Front Squat 115/85
11 Lateral Bar Hops
In teams of two with one partner working at a time…
For Time: (40 min time cap)
1 mile Run
40 Burpees
40 G2OH 95/65
800 m Run
30 Burpees
30 G2OH 135/95
400 m Run
20 Burpees
20 G2OH 155/115
200 m Run
10 Burpees
10 G2OH 185/125
Mobility: Hips/Lats/Shoulders
A: 3 Rounds
10 sec Supinated Chin Up Hold
20 sec Hollow Body Hold (Ground)
30 sec HS Hold
B: 15 min Pull Up/MU Skill
Kipping, Butterfly, C2B, Bar MU, Ring MU
C: For Time
50 Wall Balls
25 Pull Ups
40 Wall Balls
20 C2B
30 Wall Balls
15 Bar MUs
Mobility: Lats/Shoulders
A: 1-1-1-1-1
1 Push Jerk + 1 Split Jerk
B: 3 Rounds
(1) S2OH 95/65
(2) Burpee Box Jump Over 24/20
(3) T2B
(4) KBS 53/35
(5) Max Effort Air Dyne
(6) Rest
*Score is total reps completed through all three rounds
*Air Dyne = 1 rep every round
