Announcements
Tonight is the Gym Potluck BBQ at 5:30 pm.  Make sure you come and bring the whole family.
Motivation
I hope you had an enjoyable Halloween handing out candy or trick or treating with the kids.
Workout Strategy
Each round consist of 1 minute of max rep cherry pickers or max distance of handstand walks and then 4 minutes of Push Ups / HSPU, single arm kettlebell power clean, and jump rope.  So the entire workout will take 15 minutes.  Pace the push ups but go quickly on the other movements.  The   This workout has very little rest other than short planned breaks for push ups and transition to opposite hands for the kettlebell.  
Workout of the Day
Strength of the Day                                                Front Squat & Push Press

Back Squat

Deadlift

Level 1:

 

3 Rounds for distance and total reps.

1 minute of Max Cherry Pickers

4 minute AMRAP of:

10 Push Ups

10/10 One arm Kettlebell Power Clean

30 Jump Rope

 

Level 2:  

 

3 Rounds for distance and total reps.

1 minute of Max Inverted Cherry Pickers

4 minute AMRAP of:

10 Pike Push Ups

10/10 One arm Kettlebell Power Clean, 35/18#

30 Jump Rope

 

Level 3

 

3 Rounds for distance and total reps.

1 minute of Max distance Handstand Walk

4 minute AMRAP of:

10 HSPU (pads accepted)

10/10 One arm Kettlebell Power Clean, 44/26

30 Double Unders

Level 4: 

 

3 Rounds for distance and total reps.

1 minute of Max distance Handstand Walk

4 minute AMRAP of:

10 HSPU

10/10 One arm Kettlebell Power Clean, 53/35#

30 Double Unders

 

To Get More Awesome –  Have a good weekend