MONDAY 11/16/15

STRENGTH

FRONT SQUAT (4X4, ACROSS)

METCON

5 ROUNDS

20 PUSHUPS

20 ALT. PISTOLS

10 DEADLIFTS @ 225/155

BONUS

AMRAP2 STRICT PULL-UPS

TUESDAY 11/17/15

WEIGHTLIFTING

EMOM8

SNATCH, 2 HANG SNATCHES, 3 OVERHEAD SQUATS (AHAP)

METCON

BUY-IN:

800M RUN,

IMMEDIATELY INTO

21-15-9

OVERHEAD SQUATS @ 95/65

BURPEE BOX JUMPS @ 24/20,

IMMEDIATELY INTO

CASH-OUT:

21 PULL-UPS

15 RING DIPS

9 SQUAT SNATCHES @ 95/65

BONUS

AMRAP2 ROPE CLIMBS

WEDNESDAY 11/18/15

WEIGHTLIFTING

EMOM8

CLEAN, 2 HANG CLEANS, 3 JERKS (AHAP)

METCON

AMRAP12

2 MUSCLE-UPS

4 POWER CLEANS @ 135/95

6 THRUSTERS @ 135/95

8 ALT. FRONT RACK LUNGES @ 135/95

BONUS

MAX UNBROKEN RING MUSCLE-UPS

THURSDAY 11/19/15

STRENGTH

DEADLIFT (3X5, ACROSS)

METCON

3 ROUNDS

25 CALORIE ROW

50 DOUBLE UNDERS

15 HSPU

BONUS

MAX HANDSTAND HOLD (ONLY HEELS CAN TOUCH THE WALL, NO RESTING HIPS)

FRIDAY 11/20/15

STRENGTH

BACK SQUAT (4X4, ACROSS)

METCON

AMRAP15

15 WALL BALLS @ 20/14

10 C2B PULL-UPS

5 BEAR COMPLEXES @ 95/65

BONUS

AMRAP1 DOUBLE UNDERS