Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.

Friday Oct 23 AMRAP12 25 wallball 20/14 400 m run 15 burpee broad jump -rest 3 min Amrap12: 150 ft sled push 275/165 400m rower 150 ft sled pull 165/110 -rest 3 min AMRAP12 100m farmer carry 53/35 400m run 25 wallball 20/14

Thursday Oct 22 3 rounds 1 mile run 50 pull-up

Wednesday Oct 21 5 rounds 250m row 25 thruster 45/35 15 toe to bar

Tuesday Oct 20 Tabata Push press 75/55 Abmat situp Sumo deadlift high pull 75/55 Push up

Monday Oct 19 3 rounds 13 clean and jerk 125/85 50 wallball 20/14

30 wallball 20/14 30 burpee 30 goblet squat 53/35 30 goblet lunges 53/35 30 pushup 30 abmat sit-up 30 v-up 30 jumping squat 30 burpee broad jump 30 devils press 30/20 *start with 200m run and 200m between every set

Thursday Oct 15 3 rounds 1000m row 42 kettlebell swings 53/36 24 pull-ups

10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

15 squat cleans 135/95 30 toes to bar 30 box jumps 24/20 15 chest to bar (Rx+: muscle up) 30 dumbbell shoulder to overhead 35/25 30 double under 15 thruster 95/65 30 pull-up 30 burpee 300 ft overhead walking lunge 45/35 plate

Backsquat 1-10-1-20-1-30 Optional 4 rounds 30 cal bike

1000m row 50 ground to overhead 35/25 plate 50 burpee 800m row 40 lunge 40 hand release pushup 600m row 30 wallball 20/14 30 abmat situp 400m row 20 kettlebell swings 53/35 20 v-up 200m row 10 goblet squat 53/35 10 burpee broad jump

16 deadlifts 16 hang power cleans 16 push presses Run 800 meters 16 deadlifts 16 hang power cleans 16 push presses Run 800 meters 16 deadlifts 16 hang power cleans 16 push presses F: 185-lb deadlift, 125-lb hang power clean, 95-lb push press M: 275-lb deadlift, 185-lb hang power clean, 135-lb push press

Back squats 5 RM 0 min 9 reps @78% 2 min 7 reps @85% 4 min 5 reps@92% 6 min 3 reps @97% 8 min 1 rep @102% 9 min 1 rep@102% 10 min 1 rep@106% 11 min 1 rep@106% 12 min 1 rep@106% 13 min 1 rep @106% 14 min 1 rep @106%

AMRAP15: 100m overhead walking lunge 45/35 lb plate 30 sit-ups

Hang Squat snatch 3-3-3-3-3 Hang Power Clean 3-3-3-3-3

Friday Oct 2 AMRAP 40: 5 clean and jerk 95/65 7 double db box step ups 35/25 9 toes to bar 12 bar facing burpee 15 cal row

0 min 9 reps @77% 2 min 7 reps @84% 4 min 5 reps@91% 6 min 3 reps @96% 8 min 1 rep @100% 9 min 1 rep@102% 10 min 1 rep@106% 11 min 1 rep@106% 12 min 1 rep@106% 13 min 1 rep @106%

Start running clock for 12 minutes: 1 minute box jumps 30/24 1 minute sumo deadlift high pull 95/65 2 minute box jumps 30/24 2 minute sumo deadlift high pull 95/65 3 minute box jumps 30/24 3 minute sumo deadlift high pull 95/65

AMRAP30: 12 walking lunge 15 sit-up (Rx+:ghd situp) 15 good morning (Rx+: hip extension) 5 chest to bar (Rx+: muscle up)