HAPPY HALLOWEEN!!!

Make-up
Mobility
GOAT

For Load
Shoulder Press, 7-7-7-7-7

Find a load and do 7 reps across.

As Many Reps/Rounds as Possible in 10 mins
5 Burpees
10 Box Jumps, 24/20
15 Kettlebell Swings, 53/35

Complete 10 rounds for time:

15 Wall Balls, 20/14
30 Double unders

Complete as many reps/rounds as possible in 20 mins of:

Run 150 meters
15 Sit ups
15 Air Squats

Complete for Time in Partners:

(Using 53/35 lb Kettlebells):
Start with 400m run together, then:
80 Push ups (split between partners, one must be holding the KBs for work to count)
60 Box Jumps (24/20) – partner holding KBs
40 Goblet Squats (in unison) – each partner has one KB, both partners must be at bottom position and full extension at the same time
30 Walking Lunges with KB in front rack
20 KB Swings (in unison) – completing each rep at the same time
400m Farmer Carry – partners each carry 2 KBs – if the KBs are put down the other partner cannot advance and both partners must do 5 burpees.

Back Squat, Heavy Single (15 mins)

Complete 10 Rounds for time of:
5 Back Squats, 55% of HS
10 Hand-release push ups

5 rounds for time of:
6 Power Cleans, 155/95
30 Double Unders
Row 250 meters
Rest 1 min between rounds

Skill:

Practice PVC Overhead Squats facing the wall. Your goal is to gain enough mobility and balance to be able to get as close to the wall (toes touching) and perform a standard overhead squat.

As Many Rounds/Reps in 15 mins of:
15 Pull ups
15 Kettlebell Swings, 53/35
15 Wall balls, 20/14

Work up to a Heavy Single:

Power Snatch
or
Overhead Squat

For time:
21 Deadlift, 225/145
800m Run
15 Deadlift, 225/145
400m Run
9 Deadlift, 225/145
200m Run