Nov 26 – Dec 2, 2018

Seated DB/KB Press

8-8-8-8-8

Superset w/10 Scapular Pull ups

then,

14min AMRAP:

50 double-unders

10 bar muscle-ups

50 double-unders

10 overhead squats 95/65lbs

50 double-unders

10 alt dumbbell snatches 50/35lbs

Power Clean

3-2-2-1-1-1

then,

-On a 24 min clock-

3 Rounds of:

25 Russian KBS 70/53lbs

30 Burpees

35/25 Calorie Row

30 Burpees

Goblet squats in the remaining time 70/53lbs

Score = Total reps + calories

Close Grip Bench

3-3-3-3-3

Superset w/5×5 Pendlay Row

then,

For time:

Buy-in, Accumulate 2min in a handstand

then,

50 alt pistols

40 TTB

30 alt pistols

20 TTB

10 alt pistols

Cash-out, Accumulate 2min in a handstand

5 sets of 100ft DB or KB Crossbody Carries for max weight

then,

For time:

10 alt DB Snatches 50/35lbs

15 Burpee box jump overs 24/20”

20 alt DB Snatches 50/35lbs

15 Burpee box jump overs 24/20”

30 alt DB Snatches 50/35lbs

15 Burpee box jump overs 24/20”

40 alt DB Snatches 50/35lbs

15 Burpee box jump overs 24/20”

50 alt DB Snatches 50/35lbs

15 Burpee box jump overs 24/20”

Time cap: 20 minutes

Back squats

4-4-3-3-2-2-2

Superset w/3 sets of 8 GHD Hip extensions

then,

3 Person Teams

18min AMRAP

5-10-15-20…

HSPU

Bodyweight Back Squat

*Teams will squat the average bodyweight of the lighter 2 members. Only one person may work at a time,  and teams can divide the work however they like.

2RFT

30 Dead lifts 135/95lbs

800m Run

30 Pull ups

200 DUs

20min AMRAP

30 Push ups

30 Lunges in place

20 HR push ups

20 Reverse lunges in place

10 Clapping push ups

10 Jumping lunges