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Monday Oct 20th WOD

Strength: Shoulder Press

4x3 @ 90 % of 1Rm


DB lateral Raises 3x10

DB rear Delt Rows 3x10



Conditioning: 15min AMrap

200m Run

24 KBS (55/35)

16 Push Press (135/85)(115/75)

8 Strict or Kipping Pull Ups


Rx+ 4 Bar Muscle Ups

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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)