Metcon Monday!
In teams of 2 Complete (28:00 Cap)
2000m Row
160 MB Squat Cleans
200 Bicycle Crunches (hard count)
160 MB G2O
2000m Row
*1 Partner works at a time
*Complete in order

5 Rounds for Time (24:00)
8 Power Cleans (135/85)
8 Shoulder to Overhead
30 Butterfly Sit Ups

Buy In: 2 Laps
20:00 AMRAP
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps
Bonus: 6 Laps or 800m row

Halloween Workout!
As a team of 2 for time… (Cap 28:00)
10 “L” Lap Pumpkin Run
200 Pumpkin Squats
200 Pumpkin Sit Ups
50 Burpee Pumpkin Toss
50 Pumpkin Push Press
Pumpkin (20/14)
*Pumpkin Drop Penalty = :30 Plank
*complete reps in whatever order you’d like!

A) 18:00 Strength
5×12 Front Rack Rvs Lunge (6R/6L)
5×10 1-Arm Med Ball DB Bench
5×6 TGU (3R/3L)

B) 6:00 AMRAP
20 BW Squats
20 MB Slams

25:00 AMRAP
3 Laps
20 Hollow Rocks
3 MB Laps
30 KB Swings (53/35)