Monday, October 5th

PRE: 5-6 rounds, for WEIGHT, of:
6 Deadlifts
12 Push-Ups
8 Dumbbell Push Presses (If you are push pressing the 50’s then perform your presses Strict instead of Push. ┬áIf you are still pressing the 50’s, then perform max reps strict press each round for this movement.)

INTERMEDIATE: 3-4 rounds, for WEIGHT, of:
6 Deadlifts
Max reps Dips (Ring or Stationary)

ADVANCED: Deadlift – 8,6,4,2,2; and then 6×3 at about 80% of your heaviest for 2 reps.

WOD: 3 rounds, for TIME, of:
500 Meter Row/Ski
10 Burpees
25 Kettlebell Swings

INTERMEDIATE: 3 rounds, for TIME, of:
500 Meter Row/Ski
15 Push-Ups
25 Kettlebell Swings (53/35)

ADVANCED: AMRAP, in 10 minutes, of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (70/53)

EXTRA:
Snatch Balance – 8×1 (ascending weight)
Hang Snatch – 8×1 (Start where the snatch balance left off and increase throughout.)
Snatch – 8×1 (Start where the hang snatch left off and increase throughout.)