Handstand Push-up/Handstand Walk Clinic TONIGHT at 5:45 PM
Sign up for the Skills Clinic on Zen Planner!

Strength
Every 2:30, 5 Sets
Deadlift
1) 4 @70-75%
2-3) 2 @75-80%
4-5) 1 @80-85%

Conditioning
AMRAP 10
100m Run
8 Box Jump Overs (24/20)
4 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)

Strength
Every 1:30, 9 Sets
1-6) 3-6 Muscle-Ups (Bar or Ring)
(FX: 1-2)
7-9) 3-6 Strict Pull-Ups (RX+: Weighted)

OR

Every 1:30, 3 Rounds
1) 6 Banded Strict Chest to Bar Pull-Ups
2) 6 Banded Strict Ring Dips
3) :45-1:00 Plank

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
48 Double Unders (FX: 32) (RX+: 60)
12 Toes to Bar (FX: 8) (RX+: 15)
*14:00 Cap

Testing Schedule
Week of 10/23: 1RM/3RM Back Squat (Mon)
Week of 10/30: 1RM/3RM Deadlift (Mon)
Week of 11/6: Back Squat Make-Up (Mon)

Strength
In 25:00:
Establish 1RM Back Squat

FX:
Establish 3RM Back Squat

Conditioning
AMRAP 8
8 Thrusters (75/55) (FX: 55/35) (RX+: 95/65)
8 Burpees Over Bar

Strength
Every 1:30, 4 Rounds
1) 8/8 Banded Row in Side Plank
2) 8/8 Single Dumbbell Bench Press
3) 15 Lu Raises

Conditioning
AMRAP 10
40 Crossover Single Unders (FX: 30)
15 Hand Release Push-Ups (FX: Push-Ups)
15 Sit-Ups
15 Box Jumps (24/20)

Squad WOD
For Time w/ Partner – Split Reps Any Way
1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)
into…
3 Rounds of
300m Team Run (FX: 200m)
20 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
4 Rope Climbs (FX: 3) (RX+: 5)
into…
1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)
*26:00 Cap