Thursday 11-30

Mobility: Hips/OH Pos

A: 5-4-3-2-1-1

OHS

B: For Time

“Nancy”

5 Rounds

400 m Run

15 OHS 95/65

C: 100 AMSU or 50 GHD Sit Up

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Standard

“Wear Pink”

“Happy Birthday Jill”

Mobility: Hips/L and T Spine

A: 5-4-3-2-1-1

Back Squat

B: 9 min EMOM

1) 18/15 Cal Row

2) 25 Wall Ball 20/14

3) 10 Deadlift 275/185

C: 9 min EMOM

1) 18/15 Cal Air Bike

2) 25 KBDLHP 70/53

3) 10 Burpee Box Jump Over 24/20

Wednesday 11-29

Aside

Tuesday 11-28

Mobility: Hips/L and T Spine/Lats

A: 3 Rounds

10 R/L Single Arm Ring Row

10 R/L DB/KB Bent Over Row

10 Strict Supinated Pull Up

B: 5-4-3-2-1-1

Power Clean

C: For Time

5-4-3-2-1

Power Clean 205/135

25-20-15-10-5

Pull Up

* 5 Power Clean and 25 Pull Up, then 4 Power Clean and 20 Pull Up and so on until last Pull Up.

Standard

Monday 11-27

“Happy Birthday Nate”

Mobility: Calves/Hips/Lats

A: 5-5-3-3-1-1
Front Squat

B: 10 min EMOM
Odd: 5 S2OH + 5 Front Squat + 5 S2OH 95/65
Even: 50 DU
* 2 Burpee before starting every minute

C: 10 min AMRAP
30 DU
20 OH Plate Lunge 45/25
10 Burpee Plate Jump

Standard