PRE: 4 Sets: 250m Row, 10 GHD Sit-Ups, 25 ft Handstand Walk (50' Bear Crawl or 5 Strict HSPU)

WOD: "Give Em Pumpkin To Talk About" For time

-50 Wall Balls (20/14)

-50 Russian KB Swings (70/53)

-200m Run

-40 Wall Balls

-40 Russian KB Swings

-200m Run

-30 Wall Balls

-30 Russian KB Swings

-200m Run

-20 Wall Balls

-20 Russian KB Swings

-200m Run

-10 Wall Balls

-10 Russian KB Swings

-200m Run

POST: 5 minute unbroken plank *athletes may rotate sides, if broken complete 5 burpee penalty.

PRE: Heavy Day

WOD: AMRAP 20:

-1 Power Clean

-1 Front Squat

-40' Yoke Carry

-5 Sandbag-to-Shoulder

*Increase load on Power Clean and Front Squat each round.

POST: 3 Sets: 20 Bulgarian Split Squats or Pistols, 0:30 Rower Seat Plank Pulses

PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-400m Run (Together)

-20 Deadlifts (185/125)

-100' Dual KB Front Rack Lunges (50/35)

-20 Hang Cleans (135/95)

-10 Wall Walks

-20 Toes-to-Bar (K2E/KB V-ups)

POST: Mobility