For time:

30-25-20-15-10

Deadlifts at bodyweight

Pull ups

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

1) Back Squat 4x3 @ 80-85%

2) Front Rack Bulgarian Split Squats 5x5 each leg

EMOM 20

odd minutes: pick a pulling gymnastics movement

even minutes: pick any goat movement

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

1) Strict Press 5-5-5-5

2) AMRAP 13

8 Double DB Overhead Reverse Step Lunge 

8 10m Shuttle Runs

5 Strict Pull Ups

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

5 Rounds fo Time

25 Double Unders

20 KB Power Cleans 53/35

15 Abmat Sit Ups

10 Burpees

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

8 Rounds for Time

5 Hang Cleans 135/95

12 Push ups

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

"Jack"

AMRAP 20

10 Push Press 115/85

10 KBS 53/35

10 Box Jumps 24/20

Make sue to clear your calendar for The CFM Halloween Party Friday October 30th at 5:30pm.  Bring the kids, the family and friends and of course costumes!

3 Rounds for Time

400m Run

16 Power Cleans 95/65

14 Pull Ups