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