October 31 - November 6

Monday

"Mind Control"
20RFT:
- 1 Power snatch (135/95)
- 4 Feet-elevated ring or bar row
- 6/4 cal EB

Rx+
- PS (165/110)

Tuesday

A) Alternating Skill EMOM-10:
1 - Rope Climb Skill or Progressions
2 - Establish tough box jump

B) "Can You Take Me Higher"
AMRAP-10:
1-2-3-4-5...
- Rope climb
- x10 Box jump over (24/20)

Rx+
- 1st RC each set must be LLRC

Wednesday

"Erymanthian Boar"
For Time:
- 2000m row
- 100 Wall Balls (20/14)
- 50 Ground to overhead (75/55)

Rx+
- WB (30/20)
- G2OH (95/65)

Thursday

"It's a Small World"
AMRAP-30:
- 200m run
- 200ft double KB/DB rack carry (53/35)
- 200m run
- Accumulate 2min side plank
- 200m run
- 20 strict burpees

*Each piece = 1 rep (so 6 reps/rd)

Rx+
- KB/DB (70/53)

Friday

A) "12L Squat Medley Total"
In 20min:
Build to heavy rep for each of the following:
- Overhead squat
- Front squat
- Back squat
*score = total load

B) "Misery"
AMRAP-6:
- 10 Overhead squat (95/65)
- 20 Front squat
- 30 Back squat
*all from floor

Rx+
(135/95)

Saturday

"Remember Remember"
2RFT (Team of 2, CAP-25)
- 800m run together
- 40 HSPU
- 200ft Synchro walking lunge
- 40 T2B
*1 person working at a time on HSPU and T2B

Rx+
- Non-working partner holds HS during HSPU
- Non-working partner hangs from bar during T2B

WEEKLY ACCESSORIES

STRENGTH (2/5)
A1) 5 Sets:
- 5 Pause back squat (21X1)
*build to heavy for the day

A2) 2-3 Sets:
- 15 Quick RFESS/side
*rest 30sec between sides and 1min between sets
*Hold DBs if you can stay quick
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CONDITIONING (2/5)
6RFT:
- 21 cal ski
- 15 GHD hip extension
- 9 GHD situp
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BODY BUILDING (2/5)
A1) Vertical Push/Pull
3-4 Sets:
- 8-10 Single arm DB strict press/side (21X0)
- 8-10 Single arm DB row/side (20X1)
*rest 30sec between sides and as needed between movements
*If you get less than 8 reps on any set lower weight
*If 10 reps is too easy then increase weight

A2) Arms
1 Set NFT:
- 100 Banded push downs
- 100 Banded bicep curls
*red, blue, or green band (if you dare).
*Reps should be quick, but looking for full range of motion