No 6:30 PM class on Halloween

Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Pineapple pickers
20 Banded pull aparts
:30 Jump rope

Strength/Skill

3 Sets, not for time:

5-10 Deficit push-ups @21X1
100 Meter farmer carry
6 Barbell rows

WOD

Every 5 Minutes for 15 minutes:

100 Meter KB suitcase carry 70/53
100 Double-unders
20 KBS 70/53

-Score = slowest set

Hybrid Conditioning

Every 4 minutes, for 24 minutes:
400 Meter Run
-Easy Bike, Row, Ski the remainder