Nov 5 – 11, 2018

Shoulder Press

5-5-5-5-5

Superset w/Weighted Pull ups

2-2-2-2-2

then,

21-15-9

Cal Row

HSPU

Build to a heavy complex in 15 minutes

Clean High Pull + Hang Power Clean + Hang Squat Clean

then,

10 Rounds of EOMOM (Every Other Minute on the Minute)

3 Squat Cleans 205/145lbs

7 Burpees (not over the bar)

Max DUs in the remaining time

*Score is total DUs.

Close Grip Bench Press

5-5-5-5-5

Superset w/Double Arm Bent DB or KB Row

8-8-8-8-8

then,

For time:

5 Pull Ups + 5 CTBs + 5 Bar MUs

20 Alt DB Snatches 50/35lbs

4 Pull Ups + 4 CTBs + 4 Bar MUs

20 Alt DB Snatches 50/35lbs

3 Pull Ups + 3 CTBs + 3 Bar MUs

20 Alt DB Snatches 50/35lbs

2 Pull Ups + 2 CTBs + 2 Bar MUs

20 Alt DB Snatches 50/35lbs

1 Pull Ups + 1 CTBs + 1 Bar MUs

20 Alt DB Snatches 50/35lbs

Time Cap 15 min

5 sets of Heavy 100 ft Reverse Sled Drags

*Score is total weight moved over all 5 sets.

then,

3RFT

15 BB Thrusters 75/45lbs

400m Run

Time Cap: 12 min

Back Squats

7-5-5-3-3-3

Superset w/5 sets of 15 ab mat sit ups

then,

7min Partner AMRAP

10 Synchro Burpees

10 Synchro TTB

For time:

15 Clean and Jerks

15 HR Push Ups

15 Power Snatches

15 HR Push ups

15 Power Snatches

15 HR Push ups

15 Clean and Jerks

Men: 135lbs

Women: 95lbs

Time Cap: 30 minutes

2 RFT

50 ft Seal Drag (both feet on a 5 lb plate)

15 Box jumps 20” for everyone

50 ft Seal Drag

25 Pull ups

50 ft Seal Drag

35 Air squats