October 6, 2018

Thruster (1RM)
*From the floor or rack.
*Your choice.
Conditioning: 3 Rounds For Time
Fruck Thusters
Row 500 m
21 Burpees
12 Thrusters (95/65)
RX+ 115/85

Super Saturday Smash (AMRAP – Rounds and Reps)
2 Cycles of AMRAP x 8:00:
3 Wall Walks
10 Bumper Plate Squats (45/25)
20 Bumper Plate Ground To Overheads (45/25)

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
RX+ is 10 1-arm kettlebell overhead squats instead of bumper plate squats (53/35)

Metcon (AMRAP – Rounds and Reps)
Partners “Tag me in”
20 min AMRAP
10 hang power cleans 135/95
20 burpees over bar
30 pull-ups
Partition as needed
*Resting partner does AMRAP push-ups. Post total push-ups of both partners in comments.
RX+ Go Solo
Metcon (Time)
Partners “Girl Push”
1000M row
50 Thrusters 45/35#
30 pull ups
-200M Sled Push 90/45-
150 Wall Balls 20/14
-200M Sled Push 90/45-
30 Clean and Jerk 135/95
*Partition as needed
RX+ Go Solo
Nukes (3 Rounds for reps)
8 minutes to complete:
1-mile run
Max Reps Deadlifts, 315#
Then, 10 minutes to complete:
1-mile run
Max Reps Power Cleans, 225#
Then, 12 minutes to complete:
1-mile run
Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012