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Monday 10/23/2017
1. snatch balance doubles EMOM 7 | #125,145,145,165,165,175,175

2. EMOM 9 Squat Snatch
MIN 1 #155×3
MIN 2 #165×2
MIN 3 #175×1

3. Deficit Pausing Snatch Grip Deadlift (2″) 2 seconds at knee 5×2 #185

4. 2 rounds Back Squat with 2:00 rest b/t rounds
Round 1: #235×5, 265×3, 295×1
Rounds 2: #235×5, 265×3, 295×1

5. For Time:
15-12-9 calorie row + power snatches #95
15-12-9 calorie bike + clean and jerks #95 | 12:24

Tuesday 10/24/2017
1. 2 rounds of Kipping Handstand push-ups 10-8-6, rest 2:00 b/t rounds

2. For time:
400m run + 30 wall ball shots #30 + 30 box jump overs 24″
400m run + 21 kbs #70 + 12 chest to bar pull-ups
400m run + 21 kbs #70 + 12 chest to bar pull-ups
400m run + 30 wall ball shots #30 + 30 box jump overs 24″ | 18:04

3. 3 rounds for time:
20 GHD sit-ups
10 Dball Cleans #100
5 weighted back extensions #45 | 7:50

4. Max Effort Toes to Bar | 35 reps

5. 2 rounds for time:
8 snatches #135
50 dubz
400m Run | 6:16

***3 mile hike #40, 1k elevation gain

Wednesday 10/25/2017 – REST DAY archery range

Thursday 10/26/2017
1. 4 MIN AMRAP x3 | rest 4 MIN b/t
27 cal row
27 burpees
27 chest to bar pull-ups | 84 reps

21 cal row
21 burpees
21 toes to bar | 76 reps

15 cal row
15 burpees
15 pull-ups | 82 reps

2. 4 rounds not for time:
80′ Yoke Carry #450
80′ Dog Sled Pull #100

Friday 10/27/2017
Partner Workout, 1 person working at a time, 25 MIN AMRAP
15 syncro wall ball shots
30 cal row
30 power cleans #135
30 burpees over the bar
30 overhead squats #135
30 cal bike | 2 rounds + 15 reps

Sunday 10/29/2017
1. Power Clean + Hang Squat Clean + Jerk 5 sets climbing

2. EMOM 10
ODD: Rack Jerks Triple | #185
EVEN: DB Incline Bench x5 | #60’s

3. EMOM 10
ODD: DB Snatches x10 #70’s
EVEN: Strict Handstand Push-ups x8

4. Finisher Tabata Chirpees
:20s work, :10s rest, 8 rounds | 39 reps total

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