Complete, in any order: 10 Rope Climbs 100 Push-ups 100 Double-unders 800-m Run

30 sec. – 45 sec. – 1 min. – 90 sec. – 2 min. Single DB Lateral Step-ups – switch sides as needed Single DB Devil’s Presses – alt. sides DB: 17.5/12.5 kg. Box: 60/50 cm.

13 Pumpkin Deadlifts 13 Lunges with Pumpkin OH 13 Pumpkin Goblet Squats 13 Pumpkin Wall Balls 13 Pumpkin Slam Balls! 13 Pumpkin Partner Sit-up Throws 130-m Pumpkin Carry – in partners AMRAP 24 min. * Switch every movement, so P1 does 1 movement, P2 does the next

6 Power Clean and Jerks (80/60 kg.) 3 Rope Climbs 400-m Run 5 Rounds

30 Back Squats (BW) 1K Row

21-15-9 Deficit HSPUs Alt. DB Power Snatches (22.5/15 kg.)