Happy Halloween!
Strength
EMOM 8 minutes
1 Deadlift with a 3 second pause at the knee, start at 70% and work up each minute
Upper Body Muscular Imbalance
4 x 10 DB Curls
4 x 10 Dips
Conditioning
3 Rounds
15 KB Swings (53/35 lb)
7 Muscle Ups (scale to a modified M/U or Pull Ups)
15 Wallballs (20/14 to a 10 foot target)
7 Handstand Push Ups
7 Power Snatch (max weight of 185/115; pick a heavy weight but one that is manageable)
Rest 3:1 (If a round takes you 2 minutes rest for 6 minutes)