Weightlifting High-Hang Clean (Find 3RM ) (25min) Metcon Metcon (Time) For time, 27-21-15 reps of Thrusters 95/65 Pull-ups (15min)

Metcon Metcon (3 Rounds for reps) Tabata Row Rest 1 min Tabata Squats Rest 1 min Tabata RowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. Post scores…

Weightlifting Power Snatch+Low hang snatch+OHS (Find 1RM) (25min) Metcon Metcon (Time) For time, 3 Rounds of 10 strict K2E 10 Power Snatch 155/105 10 strict K2E 10 Burpee (15min)

Metcon Metcon (Time) For time, 800m Run 100 Push-ups 100m Bear crawl 800m Run 50 HSPU 50m HS Walk 800m Run (40min)

Weightlifting Snatch (Work up to a heavy single) (15min) Clean and Jerk (Work up to a heavy single) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 7 1 Snatch 185/130 3 Clean & Jerk 185/130 Scale the weight as needed.

Martial Arts Metcon (No Measure) Stance Pratice – Horse back riding stance – Front Stance – Back stance (15min) Kicks & Strikes (15min) – Front snap kick – Jump front snap kic – Double front snap kick Hyung (15min) Taekeuk 3 MA Conditioning (10min) Target kicking

Weightlifting Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (@(60%+16.5#)x(1+1+1)x4) https://youtu.be/J3beTjY8ujY (15min) 4 rounds of 1 SHP+ 1 LHSHP + LHPS@60% of 1RM Snatch +16.5# Snatch Grip Deadlift (3-4″ Deficit@(90%+33#)x5x4) (15min) 4 Rounds of 5 reps of 3-4″ deficit Snatch grip Deadlift @90% of 1RM Snatch +33# Metcon Metcon (AMRAP – Rounds and…

Metcon Metcon (Time) Ten rounds for time of: 7 Burpees 7 Knees to elbows Post time to comments. (16min)

Metcon Halloween Lindsay (Time) For Time 400m Run 24 calorie Row 24 Box Jumps/Box Step Ups 24 Push-Ups 24 Pumpkin Snatches 24 Pull-Ups 24 Burpees 24 Pumpkin Thrusters 24 Air Squats 24 AbMat Sit-Ups 24 Pumpkin Clean-and-Jerks 24 Walking Lunges 24 Pumpkin Push Presses 24 Pumpkin Swings/Pumpkin Cleans 24 Pumpkin Goblet Squats 24 Toes-to-Bars/Knee Raises…

Weightlifting Snatch grip Push press+  Heaving Snatch Balance (@(65%+33#)x(1+1)x1) From the rack •        Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and locking your elbows out at the same time •…