**NO 6:30 pm class tonight
Monday, Halloween, October 31
A. 1 Squat Clean + 1 Hang Squat Clean + 1 Front squat
Every 90 seconds x 6 sets
-building load from 155#/105# to a tough set for the day
B. 3 rounds for time
Run 200m
6 curtis P's 95#/65#
15 Kipping HSPU
Masters
A. 4 sets:
   Goblet split squat x 10/leg
  Strict press from rack x 10,8,6,4; build from last week
  Pendlay row x 10
B. 4 rounds For time
   10 cal row
   31 air squats
   22 wtd sit-ups
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe