October 2023

10 Rounds for time of: 
1 Ring Muscle-up Rx+Strict MRX 4 Pull-ups & 4 Dips
2 Squat Snatches 115|80# Rx+135/95# MRX 95/65#
30 Double Unders MRX Jumping jacks

Rest day

For time: 
1 Mile Run
20 Over the bar burpees
30 Hang Squat Cleans 135/95# MRX 95/65#
20 Over the bar burpees
1 Mile Run

Immediately from end of WOD, start:

“Finisher”
5 Minutes to establish max hang squat clean

AMRAP in 10 minutes of:
10 Calorie Bike
15 Toes thru Rings or T2B MRX Knee Raises
Rest 1 minute
AMRAP in 10 minutes of:
10 Calorie Ski
15 Back Extensions
Rest 1 minute
AMRAP in 10 minutes of:
10 Calorie Row
15 Wall Ball Shots 20/14#, 10/9’ MRX 14/10#, 10/9’
*Athletes choice on order of AMRAP’s.
Rest 1 minute from final AMRAP, then:
“Finisher”
AMRAP in 2 minutes of:
Devils Press 35/25#DB’s or 30/20#DB’s

5 Rounds for time of: 
15 S2O 135/95# Rx+155/105# MRX 115/80#
400 Meter Run
Compare to February 23, 2021.