251030 Thursday

Strength Deadlifts build to a heavy 10 rep 3 sets 10 reps at 70% Metcon 5 min AMRAP 10/8 cal row or 150m run 8 burpees over the bar 6 hang power cleans 50/35 3 min rest 5 min AMRAP 10/8 cal row or 150

Gymnastics 16 min EMOM Min 1: 3-5 strict HSPUs Min 2: 20-30 hollow rocks Min 3: 8-15 strict pullups Min 4: 20-30 arch rocks Metcon 1-10 reps for time clean and jerk 90/70 shuttle runs not more than 65

Weightlifting Squat snatch Build to 1 rep max 5 sec pause above knees 10 min emom 1 rep at 80% - no pause Metcon 3 rounds 3 min AMRAP 500m row Max burpees 1 min rest 3 min AMRAP 400m run Max burpees 1