Cover 3 Compete

Primer: 25ft Turtle Herders 25ft Spiderman Lunge w/ Rotation 25ft Bear Crawl 25ft Reverse Bear Crawl 25ft Frankenstein RDL 100m Easy Jog -then- 10 PVC Passthroughs 20 Seconds per side PVC Front Rack Stretch 20 Second PVC Bent Over Staff Stretch 10 PVC Passthroughs 20 Line Hops 10 Up Down Air Squats -then- 2 Rounds: 5/5 Split Stance Jumps (for height not speed) 5 PVC Tall Split Jerks 5/5 Split Stance PVC Strict Press 5 PVC Sotts Press -into- Barbell Warmup Complexes: 2 Sets: 2 Push Press + 2 Tall Split Jerks + 2 Split Jerks (empty barbell for both sets) 2-3 Sets: 1 Split Jerk + 3 Front Squats (begin building in weight through the 3 sets)

Every 2 Minutes for 6 Sets: 1 Split Jerk + 3 Front Squats *building across the 6 sets to a heavy complex on the day RETEST from Week 1

3 Rounds For Time: 400m Run 15 Power Cleans (115/85) *10 Minute Time Cap RX+ (135/95) Hybrid 3 Rounds For Time: 300m Run (200m + 100m) 15 Power Cleans (95/65) Stimulus A short, fast barbell cycling piece that comes right after a heavy split jerk and front squat retest. The 400m runs drive the heart rate up and the power cleans demand quick elbows and crisp hip extension while breathing hard. There is no overhead work on purpose, so the shoulders recover from the jerks. This should feel urgent and repeatable across three rounds, with breathing as the limiter, not the barbell. Pacing Strategy - Run: Strong but controlled. Return to the bar ready to pull, not standing over it catching your breath. The third run is where you push. - Power Cleans: Choose a plan before round 1. Sets of 8-7 or 5-5-5 work for most athletes, and fast singles are a great option if the weight feels heavy after the retest. Keep the bar close and move the elbows fast. - Transitions: Walk in from the run, chalk once if needed, and go. - Round 3: Empty the tank on the last run and finish the cleans unbroken if you can. - Bottom Line: Fast transitions and a consistent clean plan win this one, not a hero first round. Scaling Options - Running: 1000/900m Bike - Power Cleans: Reduced weight, or Hang Power Cleans Goal Score - Elite: 7:00-8:00 - Strong: 8:00-9:15 - Cap Threatened: 9:15-10:00 RX+ (135/95) - Stimulus Adjustment: Heavier bar turns the cleans into the main event. Expect small touch-and-go sets from the start. - Goal Score: 7:45-10:00 Hybrid - Stimulus Adjustment: Shorter runs and a lighter bar keep the same fast feel. The goal is big clean sets and minimal rest. - Goal Score: 6:30-9:00

PVC Assisted Nordic Curl 2-3 Sets: 5 reps OR Laying Hamstring Curl (can be on rower, or sliders) 2-3 Sets: 10 reps

Weighted Strict Pullup

4 x 3-5

DB Rear Foot Elevated Split Squat

3 x 8

Standing DB Calf Raise

3 x 10

4 Rounds: 4:00 at a hard, sustainable pace 2:00 easy *alternate Row and C2 Bike each round (Row, C2 Bike, Row, C2 Bike) *Echo Bike sub for the C2 Bike: same intervals, scored in total calories per 4:00 (see Goal Scores) *Hold the same pace every round. This should feel like a pace you could barely hold for 20 minutes straight. Goal Scores (pace held all 4 rounds) Level 1 (Intermediate): Row 2:10/2:25 per 500m, C2 Bike 850/650 cal/hr, or Echo Bike 30/20 cal per 4:00 Level 2 (RX): Row 2:00/2:15 per 500m, C2 Bike 1,000/750 cal/hr, or Echo Bike 38/26 cal per 4:00 Level 3 (Elite): Row 1:52/2:07 per 500m, C2 Bike 1,150/875 cal/hr, or Echo Bike 46/32 cal per 4:00

2 Rounds: For Quality 1:30 Minute Row or Ski @ Easy Pace 10 Scap Pull-Ups 5 Inchworms w/ Push-Up 15 Air Squats

Level 1: 3 Sets: 5-8 Kip Swings (emphasis on engaging the lats and LEANING back) -then- 3 Sets: 3-5 Foam Roller Compression Level 2: 3 Sets: 3-5 Kipping Knee to Elbow (emphasis on engaging the lats and LEANING back) -then- 3 Sets: 3-5 Foam Roller Compression Level 3: 3 Sets: 2 Hip To Bar (emphasis on engaging the lats and LEANING back) -then- 3 Sets: 3-5 Foam Roller Compressions THIS WEEK, we are back to working on bar muscle ups and with some drills we haven't touched in a few months. The kipping drill is to get us on the bar and help us understand that we need to engage our lats and keep our legs long in order to get our hips as close to the bar as possible. If we bend at the knee we seriously reduce the amount of power we can generate with our hips, and if we don't lean back and engage our lats inevitably you are going to pull with your arms. This combination of mistakes will result in the aggressive chest to bar pull-ups or the rare chicken wing muscle up that we are trying to avoid! Keep your legs together, keep your legs long throughout the kip, lean back and engage your lats and extend your hips to the bar! The compression drill is to teach us what we need to be feeling in our upper body throughout the kip which is a hollow position. We are essentially working on "anti-extension" throughout our core by pressing into a dumbbell with arms extended overhead and trying to round your upper back as much as possible.

With a Partner: At 0:00: For Time 30 Wall Walks 1500m/1200m Row or Ski (non-working partner holds handstand) 30 Wall Walks *15 Minute Time Cap *split all reps as desired *Part 2 (Bar Muscle Ups) starts at 20:00 and is logged as its own score in the next block Hybrid: With a Partner: At 0:00: For Time 24 Wall Walks 1500m/1200m Row or Ski (non-working partner holds plank) 24 Wall Walks *15 Minute Time Cap Stimulus Two partner pieces that hit the upper body from both directions. Part 1 is pressing and shoulder stability: wall walks plus a handstand hold while your partner rows. Part 2 is pulling and grip: bar muscle ups plus a dead hang while your partner rows. The row is the engine piece, but the non-working partner is never truly resting because they are holding a position the whole time. The limiter is shoulder stamina in Part 1 and grip in Part 2, not the row. Pacing Strategy - Wall Walks: Trade every 2-5 reps. Walk the hands close to the wall with control and come down under control. No dives. - Row/Ski: Swap every 250m or so. Strong, steady pace that lets your partner get out of the hold before they fail. - Handstand Hold: Kick up right away and hold a tight, stacked position. Come down a few seconds before failure, reset, and kick back up. - Rest Between Parts: Use every minute before 20:00 to shake out the shoulders and chalk up. Part 2 starts at 20:00 no matter when you finish Part 1. - Bar Muscle Ups: Small, confident sets of 2-5 and swap often. A failed rep costs more than a quick switch. - Dead Hang: Relaxed grip, active shoulders. If you drop, get right back up. Your grip never fully recovers in Part 2, so protect it early. - Bottom Line: The best teams switch before anyone fails, not after. Scaling Options - Wall Walks: Reduced range (walk halfway up), or Plank Walk Outs - Handstand Hold: Pike hold on a box, or Plank Hold - Bar Muscle Ups: Burpee Pull-Ups, Chest to Bar Pull-Ups, or Jumping Bar Muscle Ups - Dead Hang: Toes-supported hang Goal Score Part 1 (Wall Walks + Row): - Advanced Teams: 10:00-12:00 - Intermediate Teams: 12:00-14:00 - Cap Threatened: 14:00-15:00 Part 2 (Bar Muscle Ups + Row): - Advanced Teams: 9:00-11:00 - Intermediate Teams: 11:00-13:00 - Cap Threatened: 13:00-15:00 Hybrid - Stimulus Adjustment: Fewer wall walks and burpee pull-ups keep the same push-then-pull structure without the gymnastics skill barrier. Plank and dead hang holds still keep both partners working the entire time. - Goal Score: Part 1: 9:00-13:00 / Part 2: 9:00-13:00

With a Partner: At 20:00: For Time 30 Bar Muscle Ups 1500/1200m Row or Ski (non-working partner holds a dead hang) 30 Bar Muscle Ups *15 Minute Time Cap *split all reps as desired *Part 2 starts at 20:00 no matter when you finish Part 1 Hybrid: With a Partner: At 20:00: For Time 30 Burpee Pull-Ups 1500/1200m Row or Ski (non-working partner holds a dead hang) 30 Burpee Pull-Ups *15 Minute Time Cap Goal Score - Advanced Teams: 9:00-11:00 - Intermediate Teams: 11:00-13:00 - Cap Threatened: 13:00-15:00 - Hybrid: 9:00-13:00 *Stimulus, pacing and scaling notes are in Part 1.

Mobility Session (8-10 minutes total) Kneeling Hamstring Stretch (1 minute per side) Forearms Stretch (1 minute) Lat Stretch (30 seconds per side) Childs Pose (2 minutes) Pigeon (1 minute per side)

Toes to Bar

3 x 8-10

Hollow Hold

3 x 0:20

GHD Hip Extension

3 x 10

Med Ball Rotational Throw

3 x 5

Part 2 of 3 (Rotational Strength + Power). 3 Sets: 8/8 Half Kneeling Banded Pallof Press (2 second hold) *Slow and braced, resist the rotation. Goal: Level 1 light band, Level 2 medium band, Level 3 heavy band.

Side Plank

3 x 0:30

8 Minute EMOM: Alternating Odd: 2-3 Ring Muscle Ups (or 3 False Grip Ring Pull-Ups + 3 Ring Dips) Even: 4/4 Pistols *Low volume, crisp reps. End each set before you start missing reps. Scaling Options - Ring Muscle Ups: 3 False Grip Ring Pull-Ups + 3 Ring Dips, or 3 Banded Ring Transitions + 3 Box Dips - Pistols: Pistols to a box or bench, or holding a post for balance Goal Scores (every set) Level 1 (Intermediate): 3 False Grip Ring Pull-Ups + 3 Ring Dips, 4/4 Pistols to a box Level 2 (RX): 2 Ring Muscle Ups, 4/4 Pistols Level 3 (Elite): 3 Ring Muscle Ups unbroken, 4/4 Pistols unbroken with no touch-downs

2 Sets: 1:30 Minute Continuous Box Step Ups @ Easy Pace 5 Down Dog To Cobra 15 Hollow Rocks 15 Arch Rocks :30 Plate Pinch Hold (25s/15s) -into- Plyos: 3x5 Explosive Medball Chest Press 3x5 Medball Sit-Up Overhead Throw 3x5 Bench Plyo Push-Ups

Every 3 Minutes for 5 Sets: 5 Dumbbell Bench Press @ 100% of 10RM 10 Feet Elevated Ring Rows *only 5 reps this week as a bit of a deload before the retest next week!

16 Minute EMOM: For Completion Minute 1: 20 Weighted Box Step Ups (20in) (35/20 DB, hold anyhow) Minute 2: 20 Box Step Ups (20in) Minute 3: 50 Double Unders Minute 4: Rest *Chad1000x Prep, coming up soon on November 11th! RX+ 16 Minute EMOM: Minute 1: 20 Weighted Box Step Ups (20in) (50/35 DB, hold anyhow) Minute 2: 20 Box Step Ups (20in) Minute 3: 75 Double Unders Minute 4: Rest Hybrid 16 Minute EMOM: Minute 1: 20 Weighted Box Step Ups (20in) (20/15 DB, hold anyhow) Minute 2: 20 Box Step Ups (20in) Minute 3: 60 Single Unders Minute 4: Rest Stimulus A steady, leg-focused EMOM that builds step up volume and pacing ahead of Chad on 11/11. Each four-minute round has a weighted set, a bodyweight set, a jump rope set, and a full minute of rest. Across 16 minutes athletes accumulate 160 box step ups and 200 double unders. This should feel controlled and rhythmic, not frantic. The limiter is leg stamina and holding the same cadence every round. Pacing Strategy - Weighted Step Ups: Hold the dumbbells however is most comfortable and alternate lead legs. Stand all the way up on top of the box and step down under control. Aim to finish in :40-:50. - Bodyweight Step Ups: Same rhythm, just lighter. Use the arms to keep a steady cadence and don't rush the top. - Double Unders: Relaxed shoulders, low jump. Unbroken is the goal, one planned break is fine. Leave the rope ready for the next round. - Rest Minute: Walk around, breathe, and shake out the legs. Be standing at the box when the clock rolls over. - Bottom Line: Find the step up pace you would be happy holding for 1000 reps, then hold it. Scaling Options - Box Step Ups: Lower box (16in), lighter dumbbells, or reduce to 16 reps per minute - Double Unders: Reduce reps to finish in under :40, or Single Unders Goal Score - Advanced: Step up sets finished in :40-:45 with double unders unbroken - Intermediate: Step up sets finished in :45-:50 with 1-2 breaks on the rope - Developing: Step up sets finished in :50-:55 using a scaling option as needed RX+ (50/35 DB, 75 Double Unders) - Stimulus Adjustment: Heavier dumbbells and more rope volume tighten the minute. The rope set will be close to the full minute, so jumping efficiency matters. Hybrid (20/15 DB, 60 Single Unders) - Stimulus Adjustment: Same rhythm with less load. Focus on clean, consistent steps every round.

Prayer Plate Press 3 Sets: BURNOUT Sets

Hand Over Hand Sled Drag

4 x 50

Sandbag Over Shoulder

4 x 5

SB Bear Hug

4 x 100

4 Rounds For Time: 15/12 Cal Row 8 Shoulder to Overhead (135/95) 6 Strict Handstand Push-Ups *10 Minute Time Cap Stimulus A comp-style triplet that pairs a short engine piece with barbell cycling and strict pressing. The row brings the heart rate up, then the shoulders have to hold up under the barbell and on the wall. Class already hit DB bench and the Prayer Plate Press today, so expect the pressing to slow down in rounds 3 and 4. Stay patient and keep moving. Pacing Strategy - Row: Strong but not all out, around a 7/10. Get off the rower ready to lift. - Shoulder to Overhead: Pick a plan before round 1. Sets of 5-3 or 4-4 work for most athletes. Push jerk to save the shoulders. - Strict HSPU: Small sets from the start (3-3 or 2-2-2) with short rests. Don't go to failure early. - Transitions: Walk, don't rest. Chalk once and get to work. Scaling Options - Row: 12/9 Cal - Shoulder to Overhead: 115/80 or 95/65 - Strict HSPU: Kipping HSPU, Box Pike HSPU, or 10 Pike Push-Ups Goal Scores Level 1 (Intermediate): 8:30-10:00 at 95/65 with Pike Push-Ups Level 2 (RX): 6:30-8:30 at 135/95 with Kipping HSPU Level 3 (Elite): Sub-6:30 as written with Strict HSPU

1 Minute Machine of Choice @ Easy Pace 10 Scap Pull-Ups 10 Scap Push-Ups 10 Air Squats 200m Run @ Easy Pace 10 Medball Feet to Overhead Taps (light ball) -then- Body Armor (thoracic mobility) 2 Sets: PVC Series 5 Seated Good Mornings 5/5 Seated Twisting Rotations (slow and controlled) 5/5 Seated Side to Side Leans (slow and controlled)

Sled Push 5 Sets: 50ft *all sets as heavy as possible as long as the sled keeps moving!

15 Minutes: Play Pick 2-3 and rotate through them: - Parallette L-Sit or Tuck Sit (accumulate 1 minute) - Handstand Obstacle Course (walk over a plate, around a cone, and back) - Floor Flow: Bear Crawl into Crab Walk into Forward Roll into Cartwheel - Wall Facing Handstand Shoulder Taps - Yoga Pose of the Week: Crow Pose (accumulate 1 minute) *This is play, not training. Try new things, laugh at the misses, and film your favorite attempt. Goal Scores Level 1 (Intermediate): 1 minute of Tuck Sit holds, :20 Wall Facing Handstand Hold, :05 Crow Pose holds Level 2 (RX): 1 minute of L-Sit in :10 holds, 10 Wall Facing Shoulder Taps, :15 Crow Pose hold Level 3 (Elite): :20 L-Sit unbroken, handstand obstacle course with no falls, :30 Crow Pose hold

15 Minute EMOM Minutes 1 & 2: Calorie Row or Ski Minute 3: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats -rest/transition 5 minutes- 15 Minute EMOM Minutes 1 & 2: Calorie Bike Minute 3: 200ft Farmers Carry (53s/35s) *all machine work should be performed at 4-5/10 RPE, the round of cindy and the farmers carry PUSH Stimulus A long aerobic piece with a short push built into every round. Each three-minute round opens with one continuous 2-minute machine piece at 4-5/10 effort: steady, conversational work that builds engine volume and lets the heart rate settle. Minute 3 is the push: a round of Cindy in Block 1 and a 200ft farmers carry in Block 2, done with real intent and good movement. This should feel controlled and repeatable from round 1 to round 5 in both blocks. The limiter is discipline: keeping the machine honest at 4-5/10 so every push minute stays sharp. Pacing Strategy - Row/Ski (Block 1, Minutes 1-2): One continuous 2-minute piece at conversational pace. Long, relaxed strokes. The calorie number is a result, not a target. - Cindy Round (Block 1, Minute 3): PUSH. Strict pull-ups clean, push-ups unbroken or one quick break, squats fast. Use whatever's left of the minute to breathe. - Transition (5 Minutes): Walk, shake out, sip water, and set up your bike and dumbbells. - Bike (Block 2, Minutes 1-2): One continuous 2-minute piece at conversational pace. The calorie number is a result, not a target. - Farmers Carry (Block 2, Minute 3): PUSH. Tall posture, quick feet, no set downs. - Bottom Line: The easy minutes are the workout just as much as the hard ones. Respect both. Scaling Options - Strict Pull-Ups: Banded Strict Pull-Ups, 3 Slow Negatives, or 10 Ring Rows - Push-Ups: Incline Push-Ups or Knee Push-Ups - Air Squats: Squat to a box or medball. - Machines: Any machine can be swapped based on availability. Effort stays at 4-5/10. - Farmers Carry: Lighter dumbbells or 150ft. Choose a load you can carry unbroken in :30-:45.

Option: do this INSTEAD of the SWEAT class if you need a lighter day. Athlete's Choice: 20-40 Minutes @ Easy Pace Pick one: - C2 Bike (or Echo Bike), Row, or Ski (one machine or rotate every 10 minutes) - Easy Jog or Run/Walk Intervals - Incline Walk or Ruck (light pack) - Swim (easy laps) - Outdoor Bike Ride *Conversational pace the whole time (about 4/10 effort, nasal breathing if you can). You should finish feeling better than when you started. *Then finish with the Mobility below. Goal Scores Level 1 (Intermediate): 20 minutes at a conversational pace Level 2 (RX): 30 minutes at a conversational pace Level 3 (Elite): 40 minutes at a conversational pace

2 Rounds: (about 10 minutes each) 1:00/1:00 Couch Stretch 1:00 90/90 Hip Switches (slow) 1:00/1:00 Thread the Needle (T-spine) 1:00 Deep Squat Hold w/ Rotations 1:00/1:00 Banded Lat Stretch *Nasal breathing the whole time. Relax into each position instead of forcing it. Goal Scores (positions, not effort) Level 1 (Intermediate): Both rounds completed, holding the rig or a post for support in the deep squat Level 2 (RX): Deep squat unassisted with heels down, couch stretch with your torso upright Level 3 (Elite): Deep squat with heels down and chest tall the full minute, couch stretch with torso vertical and glute squeezed, 90/90 switches with no hands

Primer 2 Sets: 1:30 Minute Easy Machine of Choice OR 200m Jog 5/5 Plank To Pigeon 5/5 Thread the Needle 10 Babymakers -into- 5/5 Glute Bridges w/ Reach 20 Air Squats 25ft Duck Walk Movement Specific: 5 RDLs 5 Upright Rows 5/5 Front Rack Openers 5 Front Squats -rest- 5 High Hang Squat Cleans 5 Hang Squat Cleans 5 Squat Cleans -then- 1 Complex to finish warming up @ 40% 1 Clean High Pull + 1 High Hang Squat Clean + Drop + 1 Clean High Pull + 1 Hang Squat Clean + Drop + 1 Clean High Pull + 1 Squat Clean

(Moderate Weight / Consistency focused) Every 1:30 for 7 Sets: 1 Squat Clean @ 70% 1 Squat Clean @ 75% 1 Squat Clean @ 80% 1 Squat Clean @ 85% 1 Squat Clean @ 85% 1 Squat Clean @ 88-90% 1 Squat Clean @ 80% (technique single) *Only take the 88-90% single if both 85s were fast and caught in a solid position. If either 85 was slow or a grind, repeat 85% instead. *If you miss a lift, drop 5% and make the next one. *This is the week we sharpen, not grind. Volume is low and the weights are heavy enough to remember what fast feels like under a big bar. Your 85% single today is a great opener target for next week's retest. Every rep should look like your best rep: fast pull, aggressive turnover, confident catch. The last single at 80% is about leaving with your best technical rep of the day.

GHD Preacher Curls 3-4 Sets: 10-12 Reps

About 10 minutes. 3 Sets: 3 Broad Jumps (max distance, stick the landing) 3/3 Lateral Bounds (stick each landing for 1 second) 2 x 15m Sprints (build to 90%) *full recovery between sets *Quality and pop, not conditioning. Every rep should be your most explosive rep. If you start to slow down, you're done. Goal Scores (best broad jump) Level 1 (Intermediate): 5'6"/4'6", every lateral bound stuck Level 2 (RX): 6'6"/5'6", every lateral bound stuck for a full second Level 3 (Elite): 7'6"/6'6", every lateral bound stuck for a full second

Tall Clean

3 x 3

Hang Squat Clean

3 x 2

8 Rounds: :30 Max Effort C2 Bike 1:30 Easy Spin *Echo Bike sub: same intervals, scored in calories per sprint (see Goal Scores) Stimulus Short, all-out efforts with plenty of recovery. Each :30 sprint should push you near your max heart rate, and the 1:30 spin lets you come back down enough to hit the next one just as hard. This builds the top end of your engine, the gear you need for the last minute of a comp workout. Pacing Strategy - Sprints: Hit your target pace within the first 5 seconds and hold it. No slow build. - Recovery: Keep spinning easy. Don't stop pedaling or get off the bike. - Every sprint should look like the first one. If your pace drops more than 10% from round 1, stop there. That's your score for today. Goal Scores (average sprint across all 8 rounds) Level 1 (Intermediate): C2 Bike 1,100/800 cal/hr, or Echo Bike 7/5 cal per sprint Level 2 (RX): C2 Bike 1,350/1,000 cal/hr, or Echo Bike 9/7 cal per sprint Level 3 (Elite): C2 Bike 1,600/1,200 cal/hr, or Echo Bike 12/8 cal per sprint

Primer: 2 Sets: 5/5 World's Greatest Stretch w/ Rotation 10 Babymakers 3 Inchworms 10 Glute Bridges -then- Zombie Tag (Halloween Warmup Game) 2 Rounds: (about 2-3 minutes each) *1-3 athletes start as Zombies. Zombies can only move with a Frankenstein Walk (straight-leg kicks, arms out in front). *Humans can only skip. *If you get tagged, lie flat on your back, "rise from the grave," complete 5 Air Squats, and you're now a Zombie. *Last Human standing wins (and picks the music for the workout!) *Round 2: the last Human standing and a friend start as the Zombies. -then- Pumpkin Primer: (with your partner, synchronized) 2 Sets: 5 Medball Deadlifts 5 Medball Cleans (Pumpkin Picks) 5 Wallballs (Pumpkin Tosses) 3 Broad Jumps (stick the landing for :02) *count out loud and stay in sync. This is practice for the workout -then- WOD Primer: (with your partner) 2 Sets: 4 Synchro Pumpkin Tosses 4 Synchro Pumpkin Picks 2 Synchro Grave Hurdles (Broad Jumps) 5/4 Calorie Bike (each partner) -rest 30 seconds between sets and increase pace and intensity each round-

SPOOKY SATURDAY 31 Minute AMRAP With a Partner: 20 Synchro Pumpkin Tosses (20/14) (Wallballs) 200m Pumpkin Run (both run together with your medballs) -rest 1 minute- 40 Synchro Pumpkin Picks (20/14) (Medicine Ball Cleans) 400m Pumpkin Run -rest 1 minute- 20 Synchro Grave Hurdles (3ft Broad Jumps) 20/16 Calorie Bike (split as desired) -rest 1 minute- 40 Synchro Waking From The Dead (Abmat Sit-Ups) 40/32 Calorie Bike (split as desired) -rest 1 minute- Stimulus A long, party-style partner AMRAP built on teamwork, synchronized movement, and legs-and-engine conditioning. Each round has four segments separated by a full minute of rest, so every segment can be attacked hard. The medball runs, pumpkin picks, and broad jumps load the legs, while the bike and sit-ups give the trunk and lungs their turn. This should feel hard but fun: a steady sweat with plenty of chaos. The limiter is breathing and staying in sync with your partner. Pacing Strategy - Synchro Pumpkin Tosses: Pick a cadence and count out loud. Steady and in sync beats fast and sloppy, since no-reps cost more than slow reps. - Pumpkin Runs: Run together at a pace the slower partner can hold. - Synchro Pumpkin Picks: Break the 40 into sets of 10 with a quick breath between. Ball to the chest, stand tall, repeat. - Synchro Grave Hurdles: Jump together, stick the landing, reset, and go again. Clearing 3ft matters more than speed. - Bike: Swap every 5-15 calories. Whoever is off the bike should be ready to jump on. - Synchro Sit-Ups: Call the reps and stay together. These are the easiest place to fall out of sync. - Rest Minutes: Shake out, breathe, and get the next station ready. - Bottom Line: Teams that switch fast on the bike and stay in sync win the day. Scaling Options - Pumpkin Tosses: Lighter ball or lower target - Grave Hurdles: Shorter jump distance Goal Score Scored as Rounds + Segments: - Advanced Teams: 2 rounds + 1-2 segments - Intermediate Teams: 1 round + 3 segments up to 2 full rounds - Developing Teams: 1 round + 2-3 segments

Power Snatch + Snatch Balance + Overhead Squat

5 x 1

Squat Snatch

4 x 1

12 Minute EMOM: Alternating Odd: Bar Muscle Up Practice (1-3 reps, or 3 reps of your level from Tuesday's drill) Even: Handstand Walk Practice (15-25ft attempts, or 3 Wall Walks + :20 hold) *Focused, isolated practice. Stop every set before your form breaks down. Goal Scores (every set) Level 1 (Intermediate): 3 reps of your Tuesday drill level + 3 Wall Walks with a :20 hold Level 2 (RX): 1-2 Bar Muscle Ups + 15-25ft Handstand Walk Level 3 (Elite): 3 Bar Muscle Ups unbroken + 25ft Handstand Walk unbroken