Mon Oct 20

Train
For Time (12 Min Cap):
80 Wallball Shots @ 20/14
20 Bar Muscle-ups
40 Burpees Over Medicine Ball

Move
12 Min AMRAP:
10 Wallball Shots
8 Jumping Pull-ups
6 Burpees

Warm-up
2 Rounds:
10/8 Cal Bike
6 Split Stance Strict Presses @ 45/35
10/8 Cal Bike
8/8 Side Plank Rotations

Strength
Deadlifts: 2-2-2-2 @ 70%, 1-1-1-1 @ 73%
Every 45s (6 Mins)

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Stimulus
Strength: We’re mixing things up a bit with a higher percentage and sets of varying reps. The first four sets are completed at 70% for 2 reps (stop on bottom each time, no dropping), followed by four additional sets of singles at a higher percentage

Train: This is for time, no partitioning. Break up the wall-balls well enough that you aren’t gassed for the remaining two movements. With a 12 minute cap, wallballs should be completed in under 6 mins, BMU under 3 mins, burpees in 3 mins

Monday Weightlifting
Clean + Jerk + Clean + Jerk: 3 (1 + 1 + 1 + 1) @ 80%
Clean + Jerk: 2 (1 + 1) @ 85%