October 1

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 3

3. Power Clean 3 sets of 10. Rest 90 sec between. 225/155

4. 3 rnds
    7 sqt clean to thruster 205/135
    20 yard backwards sled drag. Make it as heavy as you can handle
    7 rope muscle ups. For the rope muscle up you hold onto two ropes that are about shoulder width.
    20 yard backwards sled drag
    (if you cant do rope muscle ups than do x2 rope pull ups)

5. 10 wall ball 40/30 lbs and 10 toes to bar. Do this cycle at the top of every two minutes for 5 sets.

6. Row 30 cal. Rest 1 min x5