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10 – 9 – 24 7 rounds 9 push jerk 135 / 85 15 box jump 24 / 20 21/ 18 cal machine

10 – 8 – 24 A. build to a heavy 2 rep deadlift in 10 min B. 6 x 3 across 75% deadlift C. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

10 – 7 – 24 20 min amrap 300m row 10 bench press 135 / 85 50 double unders

6 rounds 20 cal machine 10 strict press 95 / 65 5 bar muscle ups

10 / 3 / 24 AMRAP 20 – 5 round cap 100m run 10 RUssian KBS 53/35 1 rope climb add 100m , 10 swings , 1 climb each round

10 / 2 / 24 A. Overhead Squats 3 x 8 B. Front Squats 3 x 4 C. Back Squats 3 x 2 D. Partner Amrap 10 10 Synchro DB OHS ( scale with OH lunges ) 50/ 35 10 synchro Burpees

10 / 1 / 24 3 rounds 500m run 500m row 50 double unders

9 / 30 / 24 For time – 18 min cap 60 power cleans 135 / 95 120 push ups 180 air squats partition reps anyway you want.

9 / 27 / 24 A. 7 min emom x 2 squat cleans B. 3 min emom x 1 squat clean C. 20 min amrap 1 squat clean 100m farmer carry 50 / 35 100m run add 1 squat clean each round

9 / 26 / 24 A. Strict press 5 – 3 – 3 – 1 – 1 – 1 building B. 10 min amrap 10 push press 115 / 75 20 situps 30 double unders