Tuesday - 271118

Power: 1. Box Jump for height (10min) 2. Broad Jump for max distance (3 attempts) Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups

Monday - 261118

Skill: Handstand practice - 15min Metcon: 4 Rounds for max reps: 1min Deadlifts (#80/50) 1min Ring Dips 1min Burpees over the bar 1min Rest Endurance: AMRAP in 30min: 1km Row or Run 20 Burpee Tuck Jumps 30 Plate Thrusters (#15/10) 40 Abmat Situps 50 Walking Lunges Steps 100

Sunday - 251118

Strength: Front Rack Lunges 10-10-10-10 *do 5 right then 5 left Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 200m Partner B: AMRAP of: 10 Hang Clean and Jerks (#40/30) 10 Toes-to-bar *Switch every 200m and continue reps where your partner left off *Score is number of

Saturday - 241118

Strength: Push Jerk 3-3-3-3-3-3 Metcon: AMRAP in 13min of: 3 Ring Muscle-ups 6 HSPU 9 Kettlebell Swings (#24/16) 12 Air Squats Endurance: EMOM 30min: 1: 18 cal row 2: 18 wall ball 3: 18 db snatch (#20/10) 4: 6 sandbag over shoulder (#45/30) 5: rest Competitors: A.

Friday - 231118

Strength: Front Squat 3-3-3-3-3 Metcon: For time: 10 Burpee Box Jumps 25 HSPU 10 Burpee Box Jumps 25 C2B Pullups 10 Burpee Box Jumps 25 Toes-to-bar 10 Burpee Box Jumps 25 Ring Dips 10 Burpee Box Jumps

Thursday - 221118

Strength: Weighted Dips (bars) 5-5-3-3-3-1-1 Metcon: 5 Rounds for time: 50 Double Unders 15 Overhead Squats (#40/30)

Wednesday - 211118

Skill: Single/Double/Tripple Unders 10min practice Metcon: In Pairs, on a running clock for 22min: BUY IN: 10 Rope Climbs Then i-go-you-go AMRAP: 10 Dumbbell Snatches (#22.5/15) 10 Dumbbell Facing Burpees Endurance: In Pairs I-go-you-go AMRAP in 40 min: 40 KB SDHP (#24/16) 30 Medball Situps

Tuesday - 201118

Strength: Hang Clean 3-3-2-2-1-1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats

Monday - 191118

Skill: Accumulate: 3min Handstand hold 2min L-Sit 1min Sandbag hold (bearhug) *split as you like Metcon: AMRAP in 12min: 6 Deadlifts (#60/40) 4 Hang Power Cleans (#60/40) 2 Thrusters (#60/40) Endurance: 5 Rounds for time: Run 800m 25 Box Jumps 25 DB Clean and Jerks (#15/10,

Sunday - 181118

Strength: Single Legged Deadlift 8-8-8-8-8 (4each leg) Metcon: 5 Rounds for time: Run 400m 15 Power Cleans (#40/30)

Saturday - 171118

Strength: Back Squat 5x3 Rest 1:30 *Pause for 3sec at the bottom of the last rep of each set Metcon: 5min AMRAP: 3-6-9-12... Devil Press (#15/10, x2) Toes-to-bar Rest 5min and then: 5min AMRAP: 3-6-9-12... Kettlebell Swings (#24/16) Burpee-Pullups Endurance: AMRAP in 35 min of: 10 thrusters

Friday - 161118

Strength/Skill: Power Snatch 6x1 Rest 2min between *build load and warmup for the metcon or practice technique with light weight Metcon: "Karabel" 10 Rounds for time: 3 Power Snatches (#60/40) 15 Wallballs (#10/6) Skills: Strict Ring Muscle-up progressions

Thursday - 151118

Skill: Kipping Pullups Metcon: AMRAP in 15min of: 6 Hang Squat Cleans (#60/40) 9 Ring Dips 12 Pullups

Wednesday - 141118

Strength: E3MOM for 6 sets: Weighted Chinups 3-3-3-3-3-3 Metcon: 5 Rounds for time: 40 Double Unders 20 Pushups 10 KB Snatches (#24/16) Endurance: For time: 200 Wallballs (#10/6) *Every break - 20m burpee broad jumps

Tuesday - 131118

Strength: Bent Over Rows 5-5-5-5-5 30sec L-Sit hold after each set Metcon: For time: 15-12-9-6-3 DB Push-Press (#22.5/15, x2) 15m Front Rack Walking Lunges (#22.5/15, x2) Skills: Stricth Ring Muscle-up progressions

Monday - 121118

Strength: Floor Press 8-8-6-6-4-4 Metcon: For time: 30 Toes-to-bar 3 Clean and Jerks (#70/45) 10 Box Jumps 3 Clean and Jerks 20 Toes-to-bar 3 Clean and Jerks 20 Box Jumps 3 Clean and Jerks 10 Toes-to-bar 3 Clean and Jerks 30 Box Jumps Endurance: For time: 1600m Run 50