Friday, October 31st, 2025
Strength
Front Squat
Every 2:30 × 4 Sets
Set 1: 8 @ 65 %
Set 2: 8 @ 70 %
Set 3: 6 @ 75 %
Set 4: 6 @ 75 %+
% of Front Squat
Conditioning
“Here’s Johnny”
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Time
Accessory Finisher
Shoulder & Core Stability
For Quality
3 Sets
10 Ring V-Outs
10 Dual Dumbbell Z-Press
8/8 Single Kettlebell Contralateral Front Rack Step-Up
:30/:30 Side Plank
