Nov 26- Dec 2, 2018

Monday Nov 26

Strict Press

3×3 @ 85%

Pendlay Row

3×8

AMRAP 8

3 Power Clean 115/85

3 Lateral Over the Bar Burpee

*Add 3 reps each round

 

Tuesday Nov 27

6 Rounds

90 seconds to complete

10 Front Rack KB Squats 53/35

8 Push Up

6 Pistols

AMRAP Double Unders in remaining time

rest 90

 

Wednesday Nov 28

Sumo Deadlift

3 RNFT

100′ Farmer carry Walking Lunge 50/35

8 Strict T2B

6 Strict Pull Up

100′ Sandbag Carry 100/80

 

Thursday Nov 29

In teams of 3:

AMRAP 20

40/30 Cal Row* Partner Holds Handstand

40 Box Jump Overs 24/20 * Partner Holds Wall Squat

 

Friday Nov 30

Karabel

3 RFT

50 Wallball 20/14

10 Snatch 135/95

 

Saturday Dec 1

EMOM 10

10 Ring Dips

16 Renegade Rows (40#/25#)

5 RFT

10 DB Hang Power Cleans Left (40#/25#)

16 Situps

10 DB Hang Power Cleans Right (40#/25#)

32 Double Unders

Sunday Dec 2

AMRAP 21

10×15′ Shuttle Sprint

15 Russian KB Swings (53#/35#)

10×15′ Suitcase Carry (53#/35#)

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