Friday 11/16

A.
Back Squat
4×3
Building to a Heavy Set

B.
FOR TIME
1200m Row
Then
6RFT
10 KB Swings (53/35)
100m Sprint

Masters
A.
Same

B.
FOR TIME
1000m Row
Then
6RFT
10 KB Swings (35/26)
100m Sprint

Thursday 11/15

A.
Skill Work: Handstands

B.
4 RFT
9 C2B
15 Bar over Burpees
21 Deadlifts (185/135)

Masters
A.
Same

B.
4 RFT
9 Pull-ups
15 Burpees
21 Deadlifts (95/65)

 

Wednesday 11/14

OHS
4×4
Building to a Heavy Set

B.
FOR TIME
50 Power Snatch (95/65)
50 OHS (95/65)

Masters
A.
Same

B.
FOR TIME
50 Power Snatch (65/45)
50 OHS (65/45)

 

Tuesday 11/13

A.
Deadlifts
5-4-4-3-3-2-1
80% of your 1RM

B.
FOR TIME
800m Run
Then
3 RFT
100m Suitcase Carry (70/53)
6 Back Squats (225/155)
50 Double Unders
Then
800m Run

Masters
A.
Same

B.
FOR TIME
600m Run
Then
3 RFT
100m Suitcase Carry (53/35)
6 Back Squats (135/95)
50 x2 Single Unders
Then
600m Run