AMRAP in 24 mins: 500m Row 20 Straight Leg MB Sit Ups 10 Power Snatches (42.5/30)

Strength: Every 2:30 x 3 6 Tempo Shoulder Press 31X1 Working at 60 – 65% of your 1 rep max. 3 secs eccentric – 1 sec reset – fast drive – 1 sec pause. 3 RFT: 500m Row 14 Pull Ups 3 Wall Walks Complex 400m Run Wall Walk Complex: Wall Walk + Wall Facing HSPU Or Wall Walk + 2 HR Press Ups

Every 6:00 x 5: Teams of 2 Reps Each Buy In: 400m Row In Remaining Time: AMRAP 10 Back Squats (80/55) 10 DB Bench Press (22.5/15) 10 KB Deadlift (2x24/16) Round 2 – 8 reps (85/60) Round 3 – 6 reps (90/65) Round 4 – 4 reps (95/70) Round 5 – 2 reps (100/75) Change weights during the buy in.

Strength: Every 3:00 x 3 6 Tempo Deadlift 31X1 Working at 60 – 65% of your 1 rep max. 3 secs eccentric – 1 sec reset – fast drive – 1 sec pause. Into: 3 sets 15 Banded Curls 10 DB RDL 15 – 20 secs Sorenson Hold 2:00 mins on / 2:00 mins off x 4 5 Shuttle Runs 10 Russian KBS (32/24) 10 Cal Ski

Lifting: Every 90 secs x 6 2 Hang Snatches Build to a heavy double from 65% For Time: 21 – 15 – 9 DB Snatches – Each Arm (22.5/15) Box Jump Overs (24/20)

Strict Gymnastics Strength: EMOMx12 Tempo Strict Pull Ups 31X1 Strict HSPU 20 – 30 secs Hollow Hold Always leave 2 reps in the tank. 4 RFT: 20/16 Cal Bike 400m Run 15 Line Facing Burpees

Strength: Every 2:30 x 4 6 Tempo Back Squats 31X1 Working at 60 – 65% of your 1 rep max. 3 secs eccentric – 1 sec pause – fast drive – 1 sec pause. AMRAP in 15 mins: 9 Toes to Bar 12 Cleans (65/45) 15/12 Cal Row

For Time: 750m Ski 60 WBS (9/6) 45 Hang Power Cleans (50/35) 30 Burpee Box Overs (24/20) 750m Row 60 DB Snatches (22.5/15) 45 Pull Ups 30 Air Squats 1500m Bike

Happy Halloween Everyone! We will be closed to workouts and open gym today as we will be running 'The Ayrshire Invitational' If you are interested in helping out on the day please contact us. Any help would be greatly appreciated. Hope you all enjoy your saturday and we will see you on Sunday 1st November The Boxx Staff

35 min AMRAP Teams of 3 THE HAUNTED HOUSE 31 Cal Ski 31 Deadlifts (80/55) 31 Box Jump Overs (20”) 31 Cal Row 31 Hang Power Cleans (50/35) 31 Burpees 31 Cal Bike 31 WBS (9/6) 31 DB Snatches (22.5/15) Every 5:00 must do a pumpkin run together Pumpkin Run: 200m All take a pumpkin

40 minute Running Clock: Intervals: x 3 sets 30 min TC 400m Run – 1:30 Rest 800m Run – 3:00 Rest 200m Sprint - :45 Rest Straight Into: 10 Shuttle Runs 10 Cals Bike / Ski 50 ft Burpee Broad Jump 1:00 Rest

Strength: 12 minutes to Establish Max Set Strict Pull ups / Banded Max Set Strict HSPU / Pike / Press Ups Max Set Strict Toes To Bar / Leg Raises Warm up to these movements before making an attempt 15 min AMRAP 15/12 Cal Bike 15 Box Jump Overs (24/20) 15 TTB 15 WBS (9/6)

Lifting: 10 minutes to Establish 1 Rep Max Snatch Warm up to the 10 minutes then start your working window Strength: 10 minutes to Establish 1 Rep Max Back Squat Warm up to the 10 minutes then start your working window 7 min AMRAP 3 Clean & Jerks 60/42.5 6 Burpees Over Bar 9 WBS (9/6)

Strength: 10 minutes to Establish 1 Rep Max Deadlift Warm up to the 10 minutes then start your 10 minute window Strength: 10 minutes to Establish 1 Rep Max STOH Warm up to the 10 minutes then start your 10 minute window 3 RFT: 12 min TC 10/8 Cal Ski 10 DB Front Rack Walking Lunges (22.5/15) 8 C2B / Pull-Ups 6 Devil Press

3 Rounds — 1 minute each Wall Balls (9/6) Sumo Deadlift High Pull (35/25) Box Jumps (20”) Push Press (35/25) Row Calories Rest 1:00 Score: Total reps.

AMRAP x 24: 6 Power Cleans (60/42.5) 12 Burpees Over Bar 250m Row 24 Bar Hops 6 Power Snatches (60/42.5) 25 Double Unders

Team Murph - For Time: 1600m Run 100 Pull Ups 200 Press Ups 300 Air Squats 1600m Run

Lifting: 10 minutes to Establish 1 Rep Max Clean & Jerk Warm up to the 10 minutes then start your working window For Time: 10 – 8 – 6 – 4 – 2 Clean & Jerk (75/50) 400m Run

Strength: 10 minutes to Establish 1 Rep Max Bench Press Warm up to the 10 minutes then start your 10 minute window For Time: 21 – 15 – 9 DB Push Press (22.5/15) Toes to Bar Box Jump Overs 15/12 Cal Row

Strength: 10 minutes to Establish 1 Rep Max Front Squat Warm up to the 10 minutes then start your 10 minute window AMRAP in 12 mins: 6 Cleans (85/62.5) 8 HSPU 10/8 Cal Row