CONDITIONING AMRAP 20 20 Wallballs (20/14) 20 Power Snatch (75/55) 20 Box Jumps 20 Push Press (75/55) 20/14 Calorie Row

UPPER BODY HYPERTROPHY 5 Rounds 10 Strict Press 10 Ring Dips 10 DB Hammer Curl CONDITIONING 6 Rounds NFT 15/10 Calorie Bike 12 Burpees 50m Farmers Walk (70/53)

DEADLIFT 15min to a heavy double for the day (perfect form) CONDITIONING For Time: 10 down to 1 Deadlifts (approximately 45% of 1RM) After each round of Deadlifts: 7 Air Squats 7 Sit Ups 7 HRPU

GYMNASTIC STRENGTH 5 Rounds NFT 5 Pull Ups + 3 CTB + 1-3 Bar MU (Scaled) 5 BB Bent Row + 5 PU(10 Ring Row) CONDITIONING AMRAP 20 (Alt. Rounds w/partner) 5 BoxJumps (24/20) 5 Power Cleans (115/75) 5 T2B (10 knee raises)

BACK SQUAT 6-4-3-2 @ 74-79-82-85% of 1RM FRONT SQUAT 5-5-5 @ 65-70-75% of 1RM CONDITIONING (rest3 btw AMRAP, score row) AMRAP 3 21 Wallballs (20/14) 21 Lateral Burpees over Rower Max Calorie Row AMRAP 3 15 Wallballs (20/14) 15 Lateral Burpees over Rower Max Calorie Row AMRAP 3 9 Wallballs (20/14) 9 Lateral Burpees over Rower Read more about Monday 11.26.18[…]

DEADLIFT 20min to 3RM for the day CONDITIONING 5 RFT 10 Wallballs (20/14) 10 Burpee Box Jumps (24/20)

POWER SNATCH or CLEAN 15min to a HEAVY double for the day. CONDITIONING AMRAP 20 15/10 Calorie Row 20 KBS (AHAP) 25 Abmat Sit-ups

BACK SQUAT 8-6-4 @ 64-74-79% of 1RM B. Squat FRONT SQUAT 5-5-5 @ 69% of 1RM F. Squat CONDITIONING 10RFT 3 Power Cleans (135/95) 3 Front Squats 3 Lateral Burpees

CONDITIONING  5 Rounds NOT for time: Big Clean Complex + 50 Double Unders High Hang Clean + Hang Clean + Clean High Hang Clean + Hang Clean + Clean High Hang Clean + Hang Clean + Clean 50 Double Unders Starting around 40-50% of 1RM clean and build each round without letting go of the Read more about Friday 11.16.18[…]