Strength:
Max back squat

WOD:
For time:
1000m Row
50 Handstand push-ups
40 Toes to bar
30 Wall balls
20 Power cleans (135 lb./95 lb.)
10 Strict pull-ups

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LEANFIT:
5 rounds for time of:
5 Hang power snatches (65 lb./35 lb.)
20 Wall balls
5 Hang power snatches (65 lb./35 lb.)
20 Russian twists
20 Double-unders

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DE:
10 rounds for time of:
5 Strict pull-ups
15 second Ring hold
5 Strict toes to bar
400m Run

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Media:
Friday WOD, October 7, 2016