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. *Pumpkin – Med. ba...
1 min. Run 1 min. Row 1 min. Double-unders 2 min. Run 2 min. Row 2 min. Double-unders 3 min. Run 3 min. Row 3 min. Double-unders
0-3 min. Perform: 30 Burpees Over Barbell 3-6 min. Perform: 40 BB Cossack Squats (35/25 kg.) 6-9 min. Perform: 2 min. L-Sit 9+ min. Perform: 10 Burpees Over Barbell 10 BB Cossack Squats 3 rounds
70/40 Row for cal. 4 Clusters (70/50 kg.) 8 Strict Pull-ups 5 rounds 70/40 Row for cal.
50 Burpee Pull-ups Every minute perform: 25-m Bear Crawl
30 rounds for time of: 5 Wall Balls (9/5 kg.) 3 Handstand Push-ups 1 Power Clean (80/60 kg.)
For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 15.2m. handstand walk 15 deadlifts (weight 2) 15....
400-m Run 400-m MB Carry Run (9/6 kg.) Rest 1 min. 3 Rounds
1 min. Double-unders 2 min. KB Swings A.S. (24/16 kg) 1 min. Double-unders 1 min. Rest 1 min. Double-unders 2 min. Woman-makers (17.5/10 kg.) 1 min. Double-unders 1 min. Rest 1 min. Double-unders 2 min. Man-makers (17.5/...
15 Front Squats (50/35 kg.) 12 DB Hang Split Cleans (17.5/10 kg.) 90-sec. Front-Rack Hold 5 Rounds
21-15-9 Squat Snatches (35/25 kg.) Burpee Plate Jumps (10 kg.) Rest 2 min. 11-9-6 Squat Snatches (40/30 kg.) Burpee Box Jumps (76/60 cm.)
Complete as many rounds as possible in 20 minutes of: 4 Dumbbell Thrusters (2x 22.5/15) 6 Toes-to-Bars 24 Double-unders
10 DB Front-Rack Step-ups (22.5/10 kg.) (50 cm.) 200-m Single DB Carry (anyhow) 30 Lateral DB Jump Overs AMRAP 9 min.
Run 800 m 15 Dumbbell Thrusters (20/15 kg.) 15 Pull-ups 5 Rounds
6 DB Hang Power Snatches – L (22.5/15 kg.) 3 Ring Muscle-ups 6 DB Hang Power Snatches – R 3 x 1 Ring Muscle-up + 2 Ring Dips AMRAP 15 min.
3-6-9-12-15 Single-Arm Russian KB Swings (24/16 kg) (each arm) KB SDHP Single-Arm Shoulder-to-Overhead (each arm) 200-m Run
Odd Minute: 10 Back Squats (35/25 kg.) Even Minute: 10 Burpees 10 Rounds 20min. EMOM
