
Power, 4 rounds, EMOM
Min 1: 8-10 Plyo Push Ups
Min 2: 5 Box Jumps for Height
(8min)
Strength, every 90s
Thrusters off the rack
3-2-2-2-1-1
For Time, 15min cap
30 Back Squats (135/95)
30 Floor Presses
15 Front Squats
15 Thrusters

Partner, 38 min cap
Person A – 70/55 Cal Row
Person B – 250 Jump Ropes
Person A – 20 Hang Cleans (125/85) FB 155/125
Person B – 70/55 Cal Row
Person A – 250 Jump Ropes
Person B – 20 Hang Cleans (125/85) FB 155/125
A+B = 5 Lap Run (indoor mod: 1000 meter row, 2 mile bike)
A+B = Max Rope Climbs

Power, 3rds, EMOM
Min 1: 8 Each Torso Slams
Min 2: 6 Broad Jumps
Min 3: 8 Slam Ball Clean and Press to Target
Min 4: 1 Min Rest
Strength
4×5, Bentover Row, every 90s
Progressive Overload
10 Min AMRAP
10 Kip Swings
5 DL (255/175)
*add 5 Burpees each round

Strict Press, 6×5, Every 90s
22 Min AMRAP
10 DB Walking Lunges (50s/30s)
15 HSPU
10 Box Jumps (30/24)
15 HRPU

OHS, 5×3, every 90s
Increase rate of tempo
Set 1: Normal tempo
Set 2: 1 -1 – 1
Set 3: 2 – 2 -2
Set 4: 3 – 3 -3
Set 5: 4 -4 -4
*Should stay at the same weight
Winter Clothing Order
https://www.surveymonkey.com/r/DFTMZPN
12RFT, 25 min cap
10/7 Cal Bike (Mod: Row, 12/9 cal)
5 Wall Balls (30/20) (11’/10′)
3 Snatches (115/75)
*First come, first served on bike

PartnerMonthPart2 (Oct)
Winter Clothing Order
https://www.surveymonkey.com/r/DFTMZPN
Part A: 5 Rounds of 50 Reps (For Time)
Person A is rowing max calories in 1 Min
after that minute is up, Person B has to complete DB cleans (50/35-holding2)
until their score for that round adds up to (50/45)
1 min rest
Person B and Person A switch
Switch back and forth until all 5 rounds are complete
record your time when finished
Once part A is done, move right into part B
Part B – Running and Rowing Ladder
5 Laps run together
1 Rope Climb each
4 Laps run together
2 Rope Climb each
3 Laps run together
3 Rope Climb each
2 Laps run together
4 Rope Climb each
1 Laps run together
5 Rope Climb each
record time again