Happy Halloween! Wear your costume to class.

Warm-up

2:00 bike, row, ski

then,

3 Sets:

100′ Pec walk
10 Ring rows
20 Single-unders
5 Bottoms up KB press

Strength/Skill

5 Sets:

8 Bench press @60-65%
8 Barbell row

WOD

4 Rounds for time:

10 Hand release Push-ups
15 Hang power cleans 115/75
20 Double-unders

10 Minute time cap