October 2024

10 Rounds for time: 
200 Meter Run
15 Sit-Ups Rx+GHD Sit-ups
10 Push Ups Rx+Hand Release Push-ups
5 Strict Pull-Ups Rx+Strict C2B

AMRAP in 5 minutes of:
1 Round of:
24 Hang Power Snatch 75/55#
24 Overhead Squats
then
Max Calories on Bike/Ski/Row

Rest 3 minutes

AMRAP in 5 minutes of:
2 Rounds of:
12 Hang Power Snatch 75/55#
12 Overhead Squats
then
Max Calories on Ski/Row/Bike

Rest 3 minutes

AMRAP in 5 minutes of:
3 Rounds of:
8 Hang Power Snatch 75/55#
8 Overhead Squats
then
Max Calories on Row/Bike/Ski

*Do one of each: Bike/Row/Ski (athletes choice of order).
*No 2 for 1’s.

For time: 
800 Meter run
40 Deadlifts 135/95# Rx+155/105# MRX 115/80#
600 Meter run
30 Deadlifts
400 Meter run
20 Deadlifts
200 Meter run
10 Deadlifts

Rest day

In teams of two
For time: 
200 Pull-ups MRX Jumping pull-ups
150 Kettlebell swings 55/35# MRX45/25#
300’ (25’ sections) One arm KB OH walking lunges
150 GHD Sit-ups MRX Med ball sit-ups
200 Meter sled push/pull (each person does 100 push and 100 pull)

*Only one athlete works at a time. Switch as needed.
Sled loads:
Two men: 90#
Two women: 45#
One man, one woman: 70#

Compare to September 30, 2023.