Front Squats (18) 4 sets of 4 all sets 3 sec down and 3 sec up. Do not go over 65% 12min AMRAP 7 Shuttles 14 Alt DB Clean & Jerk (50/35) 7 Burpee Over DB

NO SATURDAY CLASSES! COME OUT AND ENJOY THE HALLOWEEN PARTY!! FAMILY AND FRIENDS WELCOME! THREE PRIZES FOR BAKE OFF. BEST SWEET! BEST SAVORY! BEST OVERALL! 23min Partner AMRAP 23 Toes to Bar (V-Ups) 23 Alt Pistol Squats 23 Push Jerks (135/95) 23-cal Bike (row) 23 Wall Balls (20/14) *Split work however you like. Mobility Finisher

NO SATURDAY CLASSES! COME OUT AND ENJOY THE HALLOWEEN PARTY!! FAMILY AND FRIENDS WELCOME! THREE PRIZES FOR BAKE OFF BEST SWEET! BEST SAVORY! BEST OVERALL! Back Squats 3 sets of 12 reps, adding 4rds For Time: 16 Alt KB Front Rack Lunges (70/53) 16 KB Deadlifts (70/53) 200m Run (250m Row) 1min Rest

4rds NFT 12 Australian Pull-Ups 8 each side DB Strict Press 7min AMRAP 7 Chest to Bar Pull-Ups 10 Box Jumps (24/20)

Find a heavy 1 rep Squat Clean. LETS PARTY! 1 set of 4 reps @ 45-50% 1 set of 3 @ 60% 1 set of 2 reps @ 70% 1 set of 1 rep @ 80% 1 set of 1 rep @ 85% 1 set of 1 rep at 90% 1-1-1...@ 95%+++