Skill/Strength:

Turkish Get Ups    

Then, 

“Zombie Apocalypse”

5 rounds for time:

1 Turkish Get Up Each Arm (12kg/16kg)
5 Pull Ups
10 Deadlifts (60kg/90kg)
500 Meter Run

1-3 minutes will be taken off your score depending how awesome your costume is.

Push Press

15 min to work up to 1RM

Then,

“Fran Makes the Man”
21-15-9
Pull Ups
ManMakers

Overhead Squats
3-3-3-3-3

Then,
50 Plate Overhead Walking Lunges (5kg/10kg)
Run 200 Meters
40 1-armed hand to hand kettlebell swings
Run 200 Meters
30 AbMat SitUps
Run 200 Meters
20 Jumping Lunges
Run 200 Meters

Skill/Strength: Clean

“No One Loves Me and Neither Do I”

AMRAP Until Told to Stop by Coach

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

(35kg/50kg)

Rest as needed without putting the bar down.
20 burpee penalty for putting the bar down, to be redeemed immediately after after the WOD is over. 

Then, Tabata Hollow rockers.

"Daniel... For Travis"

For time:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps

800 meter run
95 pound Thruster, 21 reps

400 meter run
50 Pull-ups

This WOD is dedicated to Coach Travis, who months ago said "You guys should open a CrossFit gym" and has been in our corner cheering us on since. This is his favorite WOD. He did it in 16:19 minutes. Can you beat that?

Back Squat

5-5-5-5-5

Then.

5 rounds of 2 minutes working, 30 seconds rest

 

AMRAP:

10 Goblet Squats

10 Ring Rows

20 Double Unders

Push Press 5-5-5-5-5

Then...

21-15-9
Wall Balls
Toes to Bar

Rest 2 minutes

21-15-9
Hand Release Push Ups
V Sits    

Skill: Pistols

Then....

“Bring Annie Up”

50-40-30-20-10
20” Box steps ups
AB Mat Sit Ups
Double Unders

Deadlift
15 min to find 1RM    

Then...

“Zombie Cindy”

20 Minute AMRAP
5 Pull ups
10 Push Ups
15 Squats
EMOTM Deadlift 80% 1RM

Front Squat
3-3-3-3-3

Then...

EMOTM for 15 Minutes
Dead Lift
Hang Power Clean
Front Squat