Monday 11/7/16

Challenge

AMRAP2

Push-ups

Strength

Front Squat (5×2)

MetCon

AMRAP12

12 Squat Cleans @ 95/65

12 STO @ 95/65

12 Ring Dips

Tuesday 11/8/16

Challenge

AMRAP2

Air Squats

Strength

Power Clean (Heavy Double)

MetCon

800M Run

40 Wall Balls

600M Run

40 T2B

400M Run

40 Burpees

200M Run

Wednesday 11/9/16

Challenge

AMRAP2

Pistols

Strength

Power Snatch (Heavy Double)

MetCon

4 Rounds

300M Row

20 Alt. Pistols

10 C2B

5 Power Snatches @ 115/75

Thursday 11/10/16

Challenge

AMRAP2

Pull-ups

Strength

Push Press (5×2)

MetCon

AMRAP14

1 Thruster @ 115/75

1 HSPU

2 Thrusters

2 HSPU

3 Thrusters

3 HSPU

4 Thrusters

4 HSPU

Etc…

Friday 11/11/16

MetCon

"Rankel"