Tues Oct 9

Crossfit Total

Back Squat

Shoulder Press

Deadlift

Wed Oct 10

21-18-15-12-9-6-3

Pullup

Pushup

Situp

Thurs Oct 11

Turkish Getup

In 10 min work up to heavy double on each side

Partner Rowing Kelly

5 RFT

400m Row

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

**Alt movements

Fri Oct 12

Split Squats

4×8 – Straight Sets

Every 2 min for 16 min:

Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch

Ramp to heavy

Sat Oct 13

1 Max set of HSPU then 5 sets at 60%

4 Rounds For Time

20 Double Unders

7 Chest 2 Bar Pull Up

20 Air Squats

7 Dragonfly

Sun Oct 14

AMRAP 20

30/20 Cal Row

10 Clean 155/105

20 Over The Bar Burpee