October 2, 2017

A. WARMUP
Coaches Choice
followed by an empty bar set on your Back Squat

Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 8 x 5
Within 12 minutes: Back Squat

1. 8 sets of 5 reps @ 75%

Rest 90 seconds between sets
C. Alternating Sets: Goblet Squat, Pull-Up
2 sets, starting a set every 60 seconds, of:

1. C1. 10 Goblet Squats
   
   Coach's Notes:EMOM 4MIN ALTERNATE EVERY MINUTE BETWEEN 10 GOBLET SQUAT MAX REPS PULLUPS
2. C2. Max Pull-Ups
   
   Coach's Notes:EMOM 4MIN ALTERNATE EVERY MINUTE BETWEEN 10 GOBLET SQUAT MAX REPS PULLUPS

​D. Rounds for Reps of Dual Kettlebell Thrusters, Burpees, Box Jumps, and Handstand Push-Ups
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:

1. Dual Kettlebell Thruster @ 20/16 kg
2. Burpee
3. Box Jump 24/20 inches
4. Handstand Push-Up

Rest 1 minute between each round