Oct | 1

• 30-20-10: Ski Erg Calories, Chest-to-bar Pull-ups and Hang Power Snatches

2

• 3 RFT: Pull-ups, Dumbbell Burpees and Double Unders

3

• Front Squat 10-10-10
• 20-15-10-5: Chest-to-bar Pull-ups, Burpee Box Jump Overs and Toes-to-bars

4

• 21-15-9: Wall Balls, Burpees and Row Calories

5

6

• Chipper: Thrusters, Box Jumps, Deadlifts and 4 more

7

• Shoulder Press 5-5-5-5-5

8

• Deadlift 5-5-5-5-5
• 3 RFT: Toes-to-bars, Thrusters, Row Calories and Burpees

9

• AMReps 4 mins: Toes-to-bars
• AMReps 4 mins: Pull-ups

10

11

• Snatch Balance 3-3-3-3-3

12

13

• 4-8-12: Deadlifts and Bar Facing Burpees

14

• AMRAP 20 mins: Power Snatches, Chest-to-bar Pull-ups, Handstand Push-ups and 2 more

15

• Push Press 3-3-3
• AMRAP 4 mins: Thrusters and Pull-ups
• Front Squat 6-6-6-6
• 4 RFT: One Arm Dumbbell Snatch (Alternating)s, Burpee Box Jump Overs and Toes-to-bars

16

• 10-9-8-7-6-5-4-3-2-1: Wall Balls and Burpees

17

• Back Squat : 10 Rep Max

18

• AMRAP 10 mins: Overhead One Arm Kettlebell Carries, Goblet Squats and Handstand Push-ups

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3

4