Tuesday - 031219

Strength: E2.5MOM for 5 sets: 3-5 Strict C2B Pullups Pull as high as possible Metcon: AMRAP in 12min of: 2-4-6-8-10-12... etc Front Rack Lunges (#43/30) HSPU Weightlifting:

Monday - 021219

Strength: E3MOM for 15min: Squat Snatch + Overhead Squat (1+2) *increase load between sets or practice technique with light load Metcon: 5 Rounds: On a 4min clock complete: 30 Double unders 15 DB Deadlifts (#22.5/15, 2) 12 DB Hang power cleans 9 DB Front squats 30 Double unders

Sunday - 011219

Skill: Handstand Practice take 15min to practice handstands (kickups/holds/walk/balance...) Metcon: In Pairs for time: 100 Deadlifts (#100/70) 100 Pullups *One work/one rest *EMOM - 4 sync'd burpees over the bar Endurance: AMRAP in 40min of: Run 200m 10 Kettlebell Swings (#16/12) 10

Saturday - 301119

Strength: Push-Press 5-4-3-3-3 Metcon: AMRAP in 4min: 30 Burpee Box Jump Overs Max Cal Row in remaining time Rest 3min AMRAP in 4min: 30 Burpee Box Jump Overs Max Power Cleans (#80/55) in remaining time Rest 3min AMRAP in 4min: 30 Burpee Box Jump Overs Max Toes-to-bar in remaining

Friday - 291119

Strength: Power Snatch 2-2-2-1-1-1 *Pause for 3sec under the knee Metcon: For time: "Karen" 150 Wallballs (#10/6) Into: "Annie" 50-40-30-20-10 Double Unders Situps Endurance: For time: Run 1600m 75 Superman Rocks 100 Box Jumps 75 Hollow Rocks Run 1600m Skills: 1. Kipping Toes-to-bar 2. Pistol

Thursday - 281119

Strength: Back Squat 3-3-3-3-3 Metcon: For time: 84 Double Unders 42 Push Press (35#/20) 21 Toes to bar 60 Double Unders 30 Push Press 15 Toes to bar 36 Double Unders 18 Push Press 9 Toes to bar

Wednesday - 271119

Strength: Weighted Dips 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of Power Cleans (#43/30) Front Squats (#43/30) Burpees over the bar Endurance: In Pairs for time: 100 V-Ups 100 Cal Row 80 Burpees 80 Cal Row 60 V-Ups 60 Cal Row 40 Burpees 40 Cal Row 20 V-Ups 20

Tuesday - 261119

Strength: Overhead Squat 3-3-2-2-1 Metcon: 3 Rounds for time: 400m Run 30 Plate G2OH (#20/15) 30 Weighted Step-ups (#20/15) Weightlifting: -Snatch with pause under the knee (60%) 3×3 (65%) 2×2 (70%) 2×2 (75%) 2×2 -Power jerk behind the neck (60%) 2×3 (70%) 2×

Monday - 251119

Strength: Hang Snatch - 15min to build for heavy 2-reps or practice technique Metcon: AMRAP in 14min of: 2-4-6-8... KB Thrusters (#24/16, x1) 1-2-3-4... Bar Muscle-ups Endurance: For time: 200m Run 20 Jump Squats 20 Kettlebell Swings (#16/12) 20 Russian Twists (#16/12) 400m Run 40 Jump Squats

Sunday - 241119

Strength: Weighted Pullups 5-5-5-3-3 When done rest 3min and do one more set of max reps bodyweight pullups (strict) Metcon: 4 Rounds for time: 12 Hang Clean and Jerks (#50/35) 24 Burpees *rest 1 min between rounds Endurance: EMOM for 40min: 1: 25 Wallballs (#10/6) 1: 20 Jumping

Saturday - 231119

Strength: Front Squat 5-5-5 Metcon: AMRAP in 15min of: 5 Dedlifts (#80/55) 50 Double unders 5 Deadlifts 15 Toes-to-bar Weightlifting: -Snatch balance (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang snatch (60%) 2×3 (70%) 2×2 (75%) 2×2 (80%) 2×2 -Tempo snatch pull Start

Friday - 221119

Strength: Hang Power Clean 3-3-2-2-2 Metcon: In Pairs for time: 10 Rope Climbs 100 Pushups 100 Cal Row 100 DB Overhead Lunges (#22.5/15, x1) *One partner works while the other holds a sandbag/plate in any style (#60/45) Endurance: AMRAP in 38min of: 32 KB Swings (#16/

Thursday - 211119

Strength: Tempo Weighted Pushups 3-3-3-3-3-3 @3232 Metcon: AMRAP in 12min of: 1 Power Clean 2 Push-Press 1 Power Clean 2 Thrusters RX: #60/40

Wednesday - 201119

Strength: Split Jerk 2-2-2-2-2 *Pause for 3sec at the dip and at the catch of each rep. Metcon: For time: Run 400m 32 HSPU 32 Weighted Step-ups (#22.5/15, x2) 32 Cal Row 32 Kettlebell Swings (#32/24) Run 400m Endurance: "Gallant" For time: 1600m run w/

Tuesday - 191119

Strength: Elevated Ring Rows (weighted) 5-5-5-5-5 Metcon: 5 Roubds For time: 10 Burpee Box Jump Overs 15 Overhead Squats (#43/30) Weightlifting: -Hang clean + push jerk Start (60%) 3+1 ascending weight -Split position jerk Practice -Split jerk Start (60%) 8×2 ascending weight

Monday - 181119

Skill: Accumulate: 3-5min Handstand hold 3-5min L-Sit *split the work as you like Metcon: AMRAP in 16min of: 5 Power Cleans (#60/40) 5-10-15-20... Pushups 35 Double Unders *keep adding 5 pushups every round Endurance: AMRAP in 18min: 10 Box Jumps 20 Air Squats 30 Situps Rest 4min into: AMRAP