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Friday, December 1

Part A. Deadlift: 10x1 *work to a heavy single WOD: 17m Continuous Clock: 10m EMOM 12 Wall Balls (20/14 @ 10ft) 30 DU (2:1 singles) 1m Rest 6m EMOM 6 Hang Cleans (165/115) 6 HSPU

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Monday, November 27

Part A. 8 Rounds (each on :90) 1 rep every :90. Start @ 65% 1RM Clean and Jerk *1 rep = 1 clean + 1 front squat + 2 split jerks **increase weight every round! WOD: 12 min AMRAP: 4 Burpee Bar MU (sub 8 Burpee Pull-ups) 8 Strict HSPU (NO KIPPING) 12 Box Jump Over (24/20")

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Tuesday, November 21

Part A. Midline work: (for quality - not for time) 30 Strict T2B (sub strict leg raises/strict knee raises) 45 GHD Sit-Ups (sub V-Ups or MB Sit-Ups) 60 Abmat Sit-Ups WOD: 12m AMRAP 4 Front Squats (225/155) *from ground 100m Run 8 C2B Pull-Ups

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Monday, November 20

Part A. Thruster Party: (from ground) 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 5 Rounds for Time: (15m CAP) 5 Ring MU (sub bar/box/banded/pull-up+dip) 10 Power Cleans (135/95) *30ft HS Walk between rounds (sub 30s HS Hold or 30 Shoulder Taps)

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