Friday - 171117

Strength: Deficit Deadlift (standing on 20kg plate) 4-4-4-4 Metcon: AMRAP in 17min: 30 Wallballs (#10/6) Run 400m Skills: Pullups and Muscle-ups strength progressions »

Thursday - 161117

Skill: Power Snatch Metcon: In Pairs for time: 60 Box Step-Ups (#20/10 x1 DB) 30 Power Snatches (#40/30) 40 Step-ups 20 Power Snatches (#50/ »

Wednesday - 151117

Strength: Push Jerk 2-2-2-1-1 Metcon: 4 Rounds for time: 12 Pullups 30 Lateral hops over bar 3 Squat Cleans (#90/60) Endurance: For time: 100-90-80-70-60-50 Double »

Tuesday - 141117

Skill: EMOM 10min: Even: max Handstand hold Odd: max L-Sit Metcon: AMRAP in 15min: Run 200m w/plate (#20/15) 15 Plate G2OH (#20/15) 15 »

Monday - 131117

Strength: 15min to build a heavy 3-rep Front Squat Metcon: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Shoulder to overhead (#70/45) Endurance: 4 Rounds for time: »

Sunday - 121117

Strength: Tempo Floor Press @ 3131 3-3-3-3-3 Metcon: For time: 45 Kettlebell Swings (#32/20) 45 Box Jumps 45 Hang Power Cleans (#50/35) 45 Double Unders »

Friday - 101117

Skill: Double Unders practice: EMOM for 10min: Even: Max Double-Unders Odd: Rest Metcon: In Teams of 3, For Time: 45 Front Squats (#70/45kg) 45 Toes »

Thursday - 091117

Strength: 12min to build a heavy 2-reps Power Clean Metcon: For max reps: 00:00-8:00 Run 800m AMRAP Wallballs (#10/6) 8:00-13:00 Run »

Wednesday - 081117

Skill: Rope Climb Metcon: 5 Rounds for time: Run 200m 10 Deadlifts (#100/70) 3 Rope Climbs Endurance: In Teams of 2: Run 1600 + Stairs Row »