Monday 11-30

Mobility: Hips/Lats/Shoulders

A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Push Press
4 ea. DB/KB R/L Reverse to Forward Lunge

B: 4-4-4-4-4 @ 75-80%
Pause Back Squat (3 sec pause @ bottom)

C: For Time
21-15-9
S2OH 155/105
Back Squat 155/105

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Standard

Saturday 11-28

In teams of two with one partner working at time….

A: 10 min AMRAP
25 Pull Ups
25 Thrusters 95/65
25 T2B
25 Hang Snatches 95/65

B: 10 min AMRAP
Partner 1) Row for Cal. 20/16
Partner 2) 10 Push Up + 10 Air Squat

C: 10 min AMRAP
Partner 1) Max Cal. Air Dyne
Partner 2) 15 KB Deadlift 53/35 +15 Box Jump 24/20

Standard

Friday 11-27

“Happy Birthday Nate”

Mobility: Hips/Lats

A: 10 min EMOM
1 Hang Squat Clean + 4 Front Squat

B: 24 min EOMOM 
1) 40 DUs + 2 Burpee
2) 5 Bar MUs + 2 Burpee (sub 10 C2B)
3) 5 Hang Squat Cleans 135/95 + 2 Burpee
4) 10 HSPU + 2 Burpee

Standard

Wednesday 11-25

Happy Birthday Jordan!!!

In teams of 2 with one person working at a time…

A: 18 min Cap
1,600 m Run
50 Clean and Jerk 95/65
40 Clean and Jerk 135/95
30 Clean and Jerk 155/105
20 Clean and Jerk 185/125
10 Clean and Jerk 205/145

B: 18 min Cap
100 Wall Balls 20/14
100 KBS 53/35
100 Box Jumps 24/20
100 KBS
100 Wall Balls

Standard