Thursday

"Jack-O-Lantern" 

3 Rounds For Time: 

1,000 Meter Run or Row

50 AbMat Sit-ups 

300' Farmers Carry (50/35)'s

Time Cap: 30 Minutes

——

Accessory

3 sets

15 ring rows (hardest variation you can do either unbroken or in two sets)

1:00 dumbbell wall-sit

rest 1:00 between sets

Wednesday

Sumo Deadlift 

Heavy Set of 10 

‍

"Open 11.2" 

AMRAP 15: 

9 Deadlifts (155/105)

12 Push-ups

15 Box Jumps (24"/20")

‍

‍

Tuesday

"Split Ends" 

AMRAP 5: 

15 Dumbbell Push Press 

400 Meter Run 

15 Dumbbell Push Press 

Max Calorie Row 

‍

Rest 5 Minutes 

‍

AMRAP 5: 

12 Dumbbell Front Squats 

400 Meter Run 

12 Dumbbell Front Squats 

Max Calorie Row 

‍

Rest 5 Minutes 

‍

AMRAP 5: 

9 Dumbbell Thrusters 

400 Meter Run 

9 Dumbbell Thrusters 

Max Calorie Row

‍

Dumbbells: (50/35)'s

‍