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Monday 10/29/18
1. Build to a heavy Power Clean 245#
2. Build to a heavy Bench 235#
3. Build to a heavy Back Squat 335#
4. 3 sets, rest 2 minutes b/t rounds of:
2 bar muscle ups
4 chest to bar pull-ups
8 pull-ups
max effort wall ball shots 30# 10′ target | 17,16,14
5. 5 Rounds of 20 cal assault bike plus 200m Run on TrueForm Treadmill

Tuesday 10/30/18
1. EMOM 10 Minutes
ODD: 10 Dball Ground to Shoulder 100#
EVEN: 4 Push-press + 2 Push Jerk 155#
2. 5-7-9-7-5 For time:
Handstand Push-up Strict
Ski Erg
GHD Sit-ups | 6:24
3. For Time:
18 Hang Power Cleans 135#
18 Burpee Box Jumps
100 Double Unders
12 Hang Power Cleans
12 Burpee Box Jumps
75 Double Unders
9 Hang Power Cleans
9 Burpee Box Jumps
50 Double Unders with Weighted Zeus Rope |

Wednesday 10/31/2018
Partner workout, 1 person working at a time, for time:
30 wall walks
60 burpees
60 Wall Ball (20/14 lbs)
60 Pull ups
200 M Partner Carry (Switch off)
200 Double Unders
100 Box Jumps (24/20″)
30 Tire Flips OR 60 Deadlifts (185/135 lbs)
22:03

Thursday 11/1/18
60# Ruck 3 miles

Friday 11/2/18
1. Back Squats 5×3 295#
2. 5 Rounds
2 minutes of 20 calorie Assault Bike, remaining time max hang power cleans 135#
Rest 2 minutes b/t rounds
Total reps 64

Saturday 11/3/18 | REST DAY

Sunday 11/4/18 | REST DAY

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