Friday November 30th 2018

A)E2M/10R
2 Hang Squat Clean
1 Split Jerk

B)32min EMOM
10 Burpees
10 Box Jumps 24/20
Muscle Ups/Kipping Pull Ups
10 Cal Bike

Thursday November 29th 2018

A)E2M/8R
3 DL

B)10min AMRAP
200m Row
10 Wall Ball
10 KB Americanos

Wednesday November 28th 2018

A)21min EMOM 5 Linked PWR Cleans 5 Reverse Grip Pull Ups 100' Farmer Carry B)21min EMOM 8 SB Prone Jack Knives 8 Back Extensions 8 Wide Grip Ring Rows

Tuesday November 26th 2018

A)E2M/8R 5 Bench Press 5 DB SLDL B)RE2M/7R 8 Front Rack Step Back Lunges Via Clean(AHAP) 50 DBL Unders

Monday Novmeber 26th 2018

A)E2M/7R HSPU T2B B)4min AMRAP Cal Row 10 BB Thrusters 4min Rest 2 Cycles

Friday November 23rd 2018

4min AMRAP Cal Row 20 J.Lunges 4min Ski
4min Bike
4min AMRAP Kipping Pull Ups 5 Burpee Box Jump Overs (dont touch box) 4min Ski
4min Bike 2RNDS

Thursday November 22nd 2018

A)E2M/6R 1-4 Atlas Stone Lifts

B)12min EMOM 300' Shuttle Run
Alt With T2B

C)E1:15/6R
8 Ez Bar Skull Crushers
Alt With
8 DB Curls

Wednesday November 21st 2018

A)E1:30/8R2 Hang Squat Clean
2 Front Squat
2 Push Press

B)E2M/6R
8 DL
8 Incline DB CP

C)E2M/6R
8 Dips
50 Reverse Skips

Tuesday November 20th 2018

A)E2M/6R 50' Sled Rope Pull 50' Sled Rope Push B)10-1Pull Ups
Bar Touch Burpees

C)12min EMOM
8 Left SA DB Rows
Alt With
8 Right SA DB Rows

Monday November 19th 2018

A)E2M/8R 8/sd Deficit SBL B)E2:15/6R 8 DB Standing DB Shoulder Press GHD HC/10 SB HC C)5RFT 15 Cal SKI 10 T2B/10 RCWLD