Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 Toes To Bar
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
A. E90s x 5 : 3 Snatch Lift Off
B. E90s x 5 : 2 (High Hang Power Snatch + OHS + High Hang Snatch)
*Compare to 10.17.17
C. For Time
30 DB/KB Alt Snatch 50/35
30/21 Cal AB
A. 5 sets
3 Hang Power Clean
B. 3 MINUTE AMRAP
12 Hang Power Cleans
9 Burpee Box Jump Overs
Rx 185/125, 30/24
Intermediate 135/95, 24/20
Community 95/75, 20
C. Accumulate 5min Plank
14 Minute AMRAP
100 Wall Balls
21 Overhead Squats
21 Bar Facing Burpees
15 Hang Squat Snatch
15 Bar Facing Burpees
9 Squat Snatch
9 Bar Facing Burpees
A.
4 MINUTE AMRAP
3 Ring Muscle Ups
6 Strict Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP
**or**
4 MINUTE AMRAP
3 Chest to Bar Pull Ups
6 Kipping Handstand Push Ups
36 Double Unders
**or**
4 MINUTE AMRAP
3 Chin Over Bar Pull Ups
6 Hand Release Push Ups
62 Single Unders
B.
AMRAP 20
800m Run
50/35 Cal AB
A. Back Squat 4×8
*3rd set heavier than 10.10.17
B. For Time
15 KB Swing 70/53
10 Burpees
300m Row
10 Burpees
15 KBS
*rest 7min and repeat
