October 24 - October 30

Monday

"Puzzle Box"
4 Alternating sets:
AMRAP-6:
- 750m EB
- 10 pullups
*rest 90sec

AMRAP-6:
- 250m row
- 10 Double DB floor press (45/30+)
*rest 90sec

Rx+
- C2B

Tuesday

A) In 10min:
- 2-rep Thruster from floor
*build to heavy for the day

B) "Balls of Fury"
5RFT:
- 20 WB (20/14)
- 5 Dball over shoulder (100/70)

Rx+
- WB @ 30/20
- Dball @ 150/100

Wednesday

"Terrifier"
6 Sets x AMRAP-2:
- 40 DU
- Max butterfly situps (then T2B)
*2min rest

*Once 80 butterfly sit-ups are accumulated, move to max T2B for remainder

Rx+
- 60 DU

Thursday

"I Need an Exorcism"
AMRAP-20:
- 4 Back squat from rack (175/125)
- 8 HSPU
- 250m row

Rx+
- Back squat (225/155)
- SHSPU

Friday

"Jigsaw"
E2M x 16 (alternating)
1 - 400m run
2 - Max alternating box step ups (24/20)
3 - 1200/1100m EB
4 - Max hand-release push ups

Rx+
- Wear vest

*Score = total step ups + push ups. If run or EB takes longer than 2min then it just eats into step up and push up time

Saturday

"Muriel and Eustace"
Teams of 2
2RFT (CAP-20):
- 21 Snatch (115/75)
- 9 Rope climbs
- 15 Snatch (115/75)
- 15 Synchro burpee over bar
- 9 Snatch (115/75)
- 21 Strict pullups

*1 person working at a time (except burpees)

WEEKLY ACCESSORIES

STRENGTH (1/6)
A1) 5 Sets:
- 5 Back squat (each set same weight and heavy)

A2) 2 Sets:
- 15 Back squat (60% of A1, and as fast as possible)

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CONDITIONING (1/6)
- 2K Ski w/EMOM burpees (starting at 0:00)
*1 burpee for 1st min, 2 for 2nd, and so on until 2K is complete
*Time cap if burpees not done within the 1min period.

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BODY BUILDING (1/6)
A1) Vertical Push/Pull
3 Sets:
- 10 Double KB seated press (21X0)
- 10 Chin up (20X1), use band if needed

A2) Arms
10-9-8-7-6-5-4-3-2-1:
- Single DB Overhead tricep extension
- Single DB crush grip bicep curl