Friday – December 1

Part 1:10 Minute EMOM20 Seconds Max Rep Toes to Bar*Record total repsPart 2:18-15-12-9-6-3Hang Power Snatch (95/65)Overhead Squats (95/65)Burpees*20 Minute Cap*OHS can be scaled to front squats*Snatches can be scaled to DB Snatch (reps are per arm)

Thursday – November 30

Part 1:8 Minute AMRAP20 Double Unders10 Lateral Box Jump Overs (Scale: Box Jumps)10 Handstand Push UpsPart 2:4 Sets1 Strict Press3 Push Press5 Push Jerks*Go as heavy as your strict press will allow4 Sets1 Push Jerk1 Split Jerk

Wednesday – November 29

Part 1:3 Rounds3 Minutes on / 1 Minute Off10 Lunges w/ Wall Ball10 Wall Balls10 Burpees*Pick up where you left off for one AMRAP score.5 Minute Rest3 Rounds3 Minutes on / 1 Minute off15/10 Cal Row or Bike15 Air Squats15 Sit Ups*Pick up where you left off for one AMRAP...

Tuesday – November 28

Every 6:00 for 5 Rounds400 M Run12 Pull Ups12 KB Swings (53/35)12 Sumo Deadlift High Pull (95/65)*Record fastest and slowest rounds*Each round should be done at a sprint-type...

Monday – November 27

Part 1:5 Rounds:20 on / :20 off (Alternating)Ring Dips OR Handstand Push Ups (Pick one)Double UndersSit Ups*Not RecordingPart 2:5 Rounds15 Push Ups10 Box Jumps5 Power Cleans (185/115)*14 Minute Cap