Part 1 On the 3:00 x 3 Sets 5 Tempo Bench Press @ 60% *3 Secs Down, 3 Secs Up Part 2 For Time 50 Push-ups, 500M Row 40 Push-ups, 400M Row 30 Push-ups, 300M Row 20 Push-ups, 200M Row 10 Push-ups, 100M Row Time Cap: 18 mins

[On the 00:00] - For Time 1600M Run/Row/Bike/Ski [On the 10:00] - For Time 100 Kettlebell Swings   [On the 20:00] - For Time 600M Farmer’s Carry Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1:  6 Lying Medball Chest Passes Min 2:  3 Pause Squat Box Jumps Part 2 On the 3:00 x 3 Sets 5 Tempo Back Squat @ 60% 3 Secs Down, 3 Secs Up Part 3 On the Minute x 12 [6 Rounds] Min 1:  Wallballs/ Goblet Squat/Push Press Min 2:  Box Jumps

Part 1 AMRAP 20 400M Run/Row/Bike/Ski Max Unbroken Strict Pull-ups Part 2 Mobility Flow 2:00 of Each Movement: Couch Stretch Down Dog to Up Dog Sphinx Hold Table Top Hold

Part 1 On the 3:00 x 3 Sets 5 Tempo Deadlifts @ 60% *3 Secs Up, 3 Secs Down Part 2 5 x AMRAP3 8 Deadlifts/Hip Thrusts/Good Mornings 12 Cal Bike 45 Skips/Hop Overs/Double Unders Rest 1 Min Between AMRAPs

50 Reps of the TFS Complex 1 Rep is: 2 Alt DB Plank Row + 1 DB Push Up + 1 DB Squat Clean Thruster + 2 Alt DB Shoulder Rack Lunge

Part 1 3 Sets 3 Strict Press Start at 70% and Build as Desired Rest 2-3 Mins Between Sets Part 2   AMRAP 9 Buy In: 50 Push-ups 30 Knee Raises/Other Core Directly Into... Max Rounds 4 Push Press 8 Front Squats/Goblet Squat

8 Sets Each of [0:20 Work/0:10 Rest] (1) Cal Row/Ski/Skip (2) Cal Bike/Ski/Skip (3) Lateral Hop Overs (4) Cal Row/Ski/Skip (5) Cal Bike/Ski/Skip (6) Russian KB Swings Rest 1 Min Between Stations

Part 1 3 Sets 6 Front Rack Reverse Lunges (3/Leg) Start at 70% of 1RM Front Squat & Build Rest 2-3 Mins Between Sets Part 2 6 Rounds 10 Single DB Box Step-ups 8 Box Jumps/Broad Jumps/Plate Hops 6 Deadlifts/KB/Med Ball

6-10 Rounds AMRAP 1 6 Hang Power Cleans Max Cal Bike in Remaining Time Rest 30 Secs AMRAP 1 6 Hang Power Snatches Max Air Squats/Burpees in Remaining Time Rest 30 Secs

Part 1 3 Sets 3 Rotational Medball Throws (R) 3 Rotational Medball Throws (L) 3 Vertical Jump to Wall Move with SPEED Rest 1-2 Mins Between Sets Part 2 3 Sets 3 Strict Weighted Pull-ups/ Inverted Row/Ring Row Build In Weight as Possible Rest 2-3 Mins Between Sets ‍ Part 3 6 Rounds 200m Run/Row/Bike/Ski 5 Devil Press/Kettle-Bell Swing/ DB Snatch Time Cap: 12 mins

Halloween Workout