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A. Push Press Build to heavy 3 + 2×3@90% B. 3 RFT 20 STOH 135/95 20 TTB 20 wallballs 20/14

A. EMOMx 12 3 Power cleans (80-85% of 1RM)   B. EMOMx 21 min 1- :45 wall sit min 2- :45 facing wall plank (hands against the wall then back on the floor) min 3- :45 wall walks

  For time 400m run 30 pull-up 20 burpee box overs 24/20 30/26 cals on bike (legs only) 30 deadlifts 135/95 20 HSPU 30/26 cals on bike (legs only) 30 kb swings 53/35 20 bar facing burpee 30/26 cals on bike (legs only) 30 deads 20 HSPU 400m run  

Happy Halloween!!! A. Back Squat 15 minutes to find max back squat to box then take 80% emomx6 3 back squats (no box)   B. Accessory Work 1) 3x 15 GHD back extensions (or seated good mornings) 2) 3×6 turkish get ups 3) 3×30 wallball core twist throws  

Halloween Party Tonight!! Pot luck style snack and drinks, bring your favorites to share! Activities to start around 7pm   AMRAP 15 5 pull-ups 5 power snatches 115/75 10 wallballs 20/14

  Skill/goat day! EMOM x20 (i.e gymnastics, Olympic lifting, mobility, interval training) Cardio Challenge for the day!! Row 600mx2 :30 rest between rest 1 min 500mx2 :30 rest rest 1 min 400mx2 :30 rest rest 1 min 300mx2  

Announcements: Halloween Spooktacular THIS Friday at 630pm!!!   15 min to find 1RM Front Squat, then with 50-60% of your 1RM complete, 5 RFT 5 front squats 4 Cleans 3 shoulder to overhead

A.Deadlift- work up to 5rm +2×5 @90% B.EMOM x12 odd: :45 plank hold (weighted if possible) even: 100m sled sprint  

Announcement: Halloween Spooktacular this Friday the 28th, 630pm!!   WOD: 50-40-30-20-10 calories on bike 10-20-30-40-50 Empty bar thrusters

Oct 28th Halloween Spooktacular!! 630pm, all friends and family are welcome!   A. Split/Push Jerk; build to heavy 3 (choose your weaker lift) B. “Nancy” 5 RFT 400m run 15 overhead squats (95/65)