15-12-9 Dumbbell Thrusters (2x50/35) Dumbbell Box Step ups (2x50/35) (24"/20") *30 yard Sled Push (4x45/3x45) after each set

Teens 16-17 1000m Row 75 Wall Balls (20/14) (10’) 50 Lateral Burpees Over Rower 25 Ring Muscle Ups

Masters 35-44 4 Sets: AMRAP 1:30 15/12 Calorie Echo Bike 12 Front Squats (155/105) Max Ring Muscle Ups -Rest 3:30 b/t sets- *Sub 20/16 Calorie Assault Bike for Rx’d if needed

We are subbing 15 Box Jumps (24"/20") for the Double Unders. The rest is the same! Teens 16-17 4 sets: 12 Box Jumps (24”/20”) 12 Devils Press (2x50/35) 12 Box Jumps (24”/20”) -rest 1:1 b/t sets-

40-30-20-10 Push Ups Calorie Row *REPEAT from October 12, 2021 Teens 14-15 Complete as written above *REPEAT from October 12, 2021

AMRAP 10 Minutes 10 Kettlebell Swings (53/35) 10 Box Jumps (24”/20”) Teens 14-15 AMRAP 10 Minutes 10 Kettlebell Swings (44/27) 10 Box Jumps (24”/20”)

Teens 16-17 AMRAP 3-3-3-4 Minutes 100 Double Unders 100’ Handstand Walk Max Rope Climbs -Rest 1 minute after each AMRAP-

3 Rounds: 15/12 Calorie Standing Bike Erg 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Power Cleans (2x50/35) 6 Dumbbell Shoulder to Overhead (2x50/35) -Rest 5 min- For time: 45/36 cal Standing Bike Erg 36 Dumbbell Deadlifts (2x50/35) 27 Dumbbell Hang Power Clean (2x50/35) 18 Dumbbell Shoulder to Overhead (2x50/35)

Masters 35-44 4 Sets (1 set every 2 minute) 2 Rope Climbs 6 Wall Walks Max effort Strict Ring Dips -rest 1 minute between sets- *Score is number of Strict Ring Dips

For Time 30/20 Calorie Row 80’ Handstand Walk 30/20 Calorie Row 40’ Handstand Walk -at the 6 minute mark- 5 sets (1 set every 2 minutes) 20/15 Calorie Row 40’ Handstand Walk

For time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pullups 50 Thrusters (45/35) 1000m Row

4 sets 25/20 Calorie Ski (OR Row) 100’ Back Rack Walking Lunge (135/95) 25/20 Calorie Ski (OR Row) -Rest 1:1 between sets- *Open & QuarterFinals, perform 3 sets and score the slowest set twice. *Games perform this workout 2nd after lifting and the clean and jerk