10/31 feel free to workout in your costume!

Unrated – Level 3

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Warm-up

3 Steady Rounds

16 Push Ups

16 Kbs

Row 300m

Mobility

Thoracic mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

8 Hang Power Snatch 95/65lbs

4 Bar Muscle Ups

7 50′ Shuttle Sprints

(25′ out 25′ back = 1)

Performance

Power Clean and Jerk (1 rep at 85% for 10 min EMOM )

85% of your power clean

Fitness

Front Squat (3×6 @ 80% rest as needed )