A1. Tempo BS 6×3 @21×1
*no heavier than 65
A2. High Box Jumps 6×3
B. AMRAP 10
10, 20, 30, 40…. Double Unders
1, 2, 3, 4….MU
or
10, 20, 30, 40…. Double Unders
3, 6, 9, 12…. Pull Ups
3, 6, 9, 12…. Push Ups
A. 5 sets
PC + SC + Split Jerk
*Compare to 11.13.17
B.
30/21 Cal AB
then
3 Rounds
10 FS @55-60%
10-20-30m Shuttle Run
A. OH BB Lunge 5×6
B. AMRAP 12
10 STOH 115/80
10 Box Jump Overs 24/20
10 TTB
A. Wgt/Strict Pull Up 5×3
B. EMOM 7
3-8 CTB Pull Ups
C. For Time 17min Cap
1000m Row
50 KB Swing 53/35
50 Wall Ball
100 Burpees
A. Halting Snatch 6×2 (2s pause at Knee)
*Compare to 11.8.17
B. 4 Sets
4min clock
0-3min
Run 400m
ME Power Snatch 135/95
rest 1min
Tryptophan
Chipper
Trot
–
Happy
Thanksgiving!!!!
For All The Macros
300m Run
30 DL 185/125
30 HSPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/53
30 Burpees
300m Run
