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Nov. 7-Nov. 12

Monday

A. Back Squatx5x5-between 75 and 85%

B1-Dual Bent Over DB Rowx8x4

B2-Front Foot Elevated Squatx12/legx4

B3-Plank Pull Throughx12/sidex4


1 Rope Climb

30 GHD, 40 abmat or Tuck ups

15 Pull ups

1 Rope Climb

150 FT Overhead Carry

15 Pull Ups


Rest 3 min x2


Tuesday

A. Hang Snatch+OHS+Snatch+OHSx3

B. Snatch EMOM 12-a little heavier than last week


EMOM 28

Minute 1- 20-40 Double Unders

Minute 2- Row 8-12 cals

Minute 3- 6-10 burpees over rower

Minute 4- 6-10 Bike cals


Wednesday

A. Deadliftx6x5-between 75 and 85%

B. Bench Pressx7x5-try to hit the SAME weights you hit for 5s last week


20 min AMRAP

10 Push Press@115/75

10 KBS

10 Box Jumps


Thursday

Run (or machine equivalent)

800M

then

200M Easy

100M FAST

x6


rest 4 min x2


Friday

A. Muscle Clean+FS+Press in Split 3+3+3x3

B. Clean+FS+Clean+Jerkx3- a little up from last week

C. Pause FSx3x3 x2x3-up from last week by 5-10 pounds


5 rounds

8 KB or DB Squat Cleans

8 Box Jumps-higher if possible (if you came Wednesday, sub in 8 burpees)

16 T2B


Saturday

Teams of 2

10 minutes

30 Deadlift

90 DU

24 Deadlift

72 DU

18 Deadlift

54 DU

AMRAP ski cals


Rest 5 min


10 minutes

42 cal row

30 STO

24 HPC

18 Front Squats

AMRAP Row Cals


Rest 5 min


10 minute amrap

12 Sandbag 2 shoulder

24 DB Thrusters

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