MONDAY, NOVEMBER 19th

A.

For Time:

1,2,3...Up to 10 of Clean and Jerk (155/105lbs)

1 Round of Cindy after each set of CJ

"Cindy" = 5 pull-ups + 10 push-ups + 15 air squats

Scale to: by Load and 3 +6 +9 reps of "Cindy"

TUESDAY, NOVEMBER 20th

A.

Every minute on the minute for 5 minutes:

7 Power Snatch (135/95lbs)

7 Box Jump (24/20")

Rest 5 minutes, then complete...

B.

Every minute on the minute for 5 minutes:

7 Front Squats (135/95lbs)

7 Handstand Push-ups (as difficult of a deficit as possible for unbroken reps)

Scale to: 3-6 reps

WEDNESDAY, NOVEMBER 21st

A.

10 Rounds, 1 min AMRAP:

8 Burpee Hurdle Jump Overs

Max Double Unders

* Rest 1 minute between rounds *

Scale to: 5 Burpee Hurdle Jump Overs + Single Unders

THURSDAY, NOVEMBER 22nd

A.

3 Rounds for Max Reps:

3 minutes Calories Row or Run for Distance

2 minutes Calories Assault Bike

1 minute Ab Mat Sit-ups

* Rest 2 minutes after each round *

FRIDAY, NOVEMBER 23rd

A.

For Time:

100 Toes to Bar

* Perform 15/10 Push-ups every time you break *

OR

B.

For Time:

1000m Row

100 Thrusters (75/55lbs)

Scale to: 75 reps OR 50 reps + (10/5 Push-ups every time you break)

SATURDAY, NOVEMBER 24th

A.

For Time, with a partner, complete...

100 Calories Assault Bike or Concept 2 Row

100 Kettlebell Swings (53/35lbs)

100 Push-ups

100 Air Squats

100 Burpee Box Jumps

100 Walking Lunges

100 Ab Mat Sit-ups

100 Alternating DB Snatch (55/35lbs)

100 Calories Assault Bike or Concept 2 Row

Scale to: 50-70 Reps