November 4-10, 2019

Monday 

DB Box Step Up

4×6/Leg Same weight across all sets

5 Rounds For Time* 7 Min Cap

5 Deadlift @ 275/185

10 Burpees

 

Tuesday

OT2Mx4

1. 8 – Z-Press + 8 Ring Dips

2. 4 Turkish Get Ups AHAP

3. 18/15 Cal Bike

 

Wednesday

EMOM 8

1 Squat Clean + 1 Front Squat

Starting @ 80% of last weeks complex

*Build if able

For Time*12 min cap

12-10-8-6-4 Pull Up

24-20-16-12-8 DB Snatch 50/35

48-40-32-24-16 Double Under

 

Thursday

0-12 Minutes

8-1

DB Power Clean 2×50/35

DB Bench Press 2×50/35

12-24 Minutes

1-8

Wallball 20/14

Burpee

 

Friday

For Time

Buy In 1000 M Row

then

4 rounds

8 HSPU

10 Tuck Ups

12 KB Swing @ 53/35

Buy Out 500 M Row

 

Saturday

20.5


Sunday

25-20-15-10-5

Hang Power Snatch 75/55

Toes 2 Bar

Barbell Facing Burpee

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