November 17-November 29

Wednesday

A. Deadlift

20 reps@45%

15 reps@55%

10 reps@60%

7 reps@65%

5 reps@75%

complete with minimal rest but perfect form.

B1. Jerkx3x2@75% x3x3@80%

B2. DB Strict Pressx5x5

5 min amrap

5 hspu

20 du/60 su

5 min amrap

10 single arm KB STO

10 kbs

Rest 2 min

5 min amrap

8 box jump overs

4 Power Cleans@155/105

THURSDAY

A. 3 rounds

:30 sec HS Hold stomach to wall

:30 sec hollow hold

:30 sec arch hold

:30 sec bar hang

:30 sec ring support

:30 sec plank

Rest 1 min after each round

1 min stations

Row

Wall Ball

Bike

Rope Climb

x4

Rest 3 min

1 min stations

Row

DBALL to shoulder

Bike

Seal Walk (sub Bear Crawl)

x4

Friday

A. Back Squatx4x5@85%

B1. DB Split Squatx5/legx3

B2. Strict tempo pull upx5x3

9-6-3

Thruster-heavier

Muscle Up or CTB

Rest=work (should be under 4 min)

18-15-12-9

Thruster

Pull up (if you have ctb do 15-12-9-6)

Saturday

TBD

Sunday

Row-with partner

300M

100M Easy

100M Sprint

x5

Rest 5 min

15 min with a team of 3 to 4 switching rounds

5 Burpees

10 KBS

3 DBALL

Saturday

Teams of 2-alternating rounds for 10 rounds

15/10 Cal row

5 Power cleans-heavyish

5 lateral burpees over bar

Teams of 2-alternating rounds for 10 rounds

20/14 Cal AB

15 Power Snatch 75/45

10 T2B