MONDAY
“Warding off Ghosts”

Strength
Back Squat De-load: 4 sets x 8 reps (35-45%)

WOD
12 Min AMRAP
15 DB Push Press 35/25
15 Box Jumps 24/20
15 KB Swings 53/35 FB: 70/53

FRIDAY
“Graveyard Shift”

Strength
Behind the Neck Snatch Grip Press 5 x 5

WOD
21-15-9-6-3
Front Squats 95/65 FB: 115/75
Burpees over the Bar
Knees-2-Elbow

THURSDAY
“Sleepy Hollow-rock”

2 Min Max: Double Unders
2 Min Max: Cals ABike
2 Min Max: Strict Pull-ups
(rest 2 mins b/t sets)

WOD
3 Rounds:
400m Run
30 Wall Balls 20/14
20 KB Swings 53/35 FB: 70/53
10 Ring Rows FB: 5 Ring MUs

WEDNESDAY
“Wodding for Apples”

Stability Strength
2 Sets
4 TGU (2 per side) with object of choice
30 sec L-sit or hang
45 sec front rack bottom of squat hold (db or kbs)

9 Min EMOM:
Hang Snatch @ knee + Snatch from floor
(Build as able)

9 Min AMRAP:
12 Single Arm DB or KB Snatch 35+/25+ or 53/35
9 Single Arm OH Lunges
6 Push-ups FB: HSPU

TUESDAY
“Tricks and Treats”

Skill
Skin the Cat
Start in a dead hang position with body hollow and hands turned out
Do a toe raise and allow the feet to continue through your elbows
Stay in a pike position and send toes toward the ground
Finish in a hollow body position and arms in full extension
Tuck your head in and bring thighs to your chest as you initiate the rewind
Finish with hang in hollow body position

WOD
10 Clean & Jerks 115/75 FB: 135/95
20 Plate Burpees
30 Box Jumps 24/20
40 Med Ball Cleans 20/14
50 Double Unders
60 Med Ball Sit-ups

***E2MOM starting at 0:00; 200m Run