CONDITIONING AMRAP 20 21 Sit-ups 15 KBS (53/35) 9 Goblet Squats East80Lap

GYMNASTICS PULLING E2M for 8min (4 sets) RX: 6 Pull Ups + 4 C2B + 2 MU M1: 6 Pull Ups + 6 C2B M2: 12 Banded Pull Ups M3: 12 Ring Rows CONDITIONING For Time: Buy In: 400m Run 4 Rounds of: 10 T2B 8 Box Jumps 6 Hang Power Snatch (95/65) Cash Out: Read more about Wednesday 11.29.17[…]

POWER CLEAN 3(5-3-1) @ 60-65-70-75-80% of 1RM touch and go reps CONDITIONING 10RFT w/partner (5 each) 10 Power Cleans (115/80) 10 Lateral Burpees alternating rounds with partner  

BACK SQUAT 3(6-4-2) @ 60-65-70-75-80% of 1RM Front Squat x 10 @ 50% of 1RM Back Squat CONDITIONING AMRAP 12 w/partner P1: 20/16 Calorie Row P2: Max Rep Thrusters (75/55) score total Thrusters  

2 POWER CLEANS + 1 PUSH JERK 50-55-60-65-70% of 1RM P. Clean POWER CLEAN Est. 1RM for the day staring at 75% of 1RM CONDITIONING AMRAP 3 Clean and Jerk (95/65) Rest 3 AMRAP 2 Clean and Jerk (95/65) Rest 2 AMRAP 1 Clean and Jerk (95/65) You can scale up or down, you pick Read more about Wednesday 11.22.17[…]

CONDITIONING 6K Row for Time: Teams of 3 P1- 250m Row P2- Deadlift Hold (135/95) P3- Rest rotate every 250m Row (8 Rounds each) if deadlift hold is dropped = STOP rowing until it is picked back up.

3 POSITION POWER SNATCH Pockets + Knees + Floor 50-55-60-65-65-65% of 1RM Snatch CONDITIONING 3 RFT 10 Power Snatch (115/80) 20 Box Jumps 400m Run

GYMNASTICS 5 Rounds 30sec Handstand Hold 30sec Rest 30sec Hollow Rocks 30sec Rest 30sec Ring Support 30sec Rest CONDITIONING AMRAP 15 15 Burpees 15 Pull-ups

15min WU/MOBILITY CrossOver Symmetry 500m Easy Row BW Complex + Hip Mobility CONDITIONING AMRAP 18 3-6-9-12-15… KBS (53/35) Box Jump Overs 200m Run

PAUSE FRONT SQUAT + FRONT SQUAT 50-55-60-65-70-75-80-85% of 1RM 3 sec full pause in the bottom CONDITIONING AMRAP 20: Teams of 3 50 Push Jerks 50 Front Squats 50 Hang Power Clean Round 1 (95/65) Round 2 (115/80) Round 3 (135/95) Round 4 and up (155/105)