Spooky!

Warm-up
Warm-up
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees

Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause

Skill
Metcon
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest

Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.

Workout
Pumpkin Iron (AMRAP – Rounds and Reps)
AMRAP 16

400m Row
15 Burpee Plate G2O
30 Plate Hops

400m Row
15 Toes to Bar
30 Sit Ups

400m Row
15 Dips
30 Push Ups