1) STRENGTH & GYMNASTICS: Alt. EMOM 10

Barbell Shoulder Press x 3,3,3,2,2

Strict Pull-ups x 3,3,3,2,2

2) CONDITIONING: Partner AMRAP 10

You go, I go format

250m Row

10 x Burpees over rower

3) METCON: “Fright Night”

3 Rounds

AMRAP 2:

10 x KB Swings @53/35 (Rx+ 70/53, scaled 35/26)

20 x Double Unders

AMREP 1:

Thrusters @75/55 (Rx+ 95/65, scaled 45/35)

—2 min rest—