BACK SQUAT With a 10:00 Time Cap Build to a Heavy Set of 3 Leg Stand Alternating Tabata x 16 (8 sets at each) Back Squats (empty...

OPEN – PERFORMANCE – FITNESS “Farmer’s Tan” Teams of 3: same sex AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Bike 200...

“Doce” Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 2 AMRAP 4: 27...

EMOM10 Power Snatch “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

“Nick” AMRAP 20: 10 Thrusters (155/105)(135/95)(95/65) 30 Calorie Bike 16 Chest to Bar Pull-Ups

On the 4:00 x 5 Rounds: 400 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (175/115) (155/105) (115/80)

Teams of 3 AMRAP 25: 10 slamball Reverse Lunges (50/35) 10 slamball over Shoulder (50/35) 20 Lateral slamball Hops 200 Meter Row

OPEN “Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) PERFORMANCE 3 Rounds: 7 Burpee Chest to Bar...

Deadlift 5x3 “Dead Sprint” Performance/Open Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike Partners complete...

Come so spooky teams of 3 tonight!