10.30.2020 Metcon (AMRAP – Rounds and Reps) Stamina Progression 4×400 with a 1:1 rest Metcon AMRAP 12 5-10-15… (3 to 1 singles) Dubs 3 Deadlift (275/185) RX – Dubs must be unbroken to move on.

10.29.2020 Front Squat (Weight) 4×9 @ 80% Metcon (Time) 6 RFT 6 Alt SA DB Snusters 6 Alt SA DB Snatches 6 Over the DB Burpees DB 50/35

10.23.2020 Metcon (Time) 800m Run Buy In 6 Rounds 10 Strict HSPU 5 Sandbag Cleans AHAP 1 Rope Climb 800m Run Buy Out

10.21.2020 Strength Tabata: Complete 5 rounds before switching Group 1 20s Hollow flutters 20s Arch ups 20s rest -1 min transition- Group 2 20s Ring dips 20s Ring rows 20s rest Metcon (Time) 5 rounds 10 pistols 20 T2B 30 WB 100m farmer carry 70/53

10.20.2020 Stamina Tabata Intervals 20/10, 14 rounds Metcon (Time) 1x 20 Devils Press 35/25 40 Box Jumps 24/20 60 Air Squats Rest 1 minute 2x 10 Devils Press 35/25 20 Box Jumps 24/20 30 Air Squats Rest 1 minute 4x 5 Devils Press 35/25 10 Box Jumps 24/20 15 Air Squats

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