November 2017 (Page 2)

Amrap 20min 40 Ring Rows 40 KB Swings 24/16kg 40 Plate Overhead Lunges 20/15

For time 30/20 cal row 10 C+J 40/30kg 30/20 Cal row 8 C+J 30/20 Cal Row 6 C+J Time Cap 9min

Emom 5 30 sec Double Unders max kipping pull ups Rest 3 min and repeat

21-15-9 dual KB Thruster 16/8kg Knee to Elbows Box Jump Overs Beginner: 21-15-9 Barbell Thruster Knee Raises Box Jump Overs

50 Cal Row 50 Wall Balls 30 Hang Power Cleans 50/30kg 30 HR Push ups

8 Rounds 10 Pushups 10 Air squat 10 Burpee 10 Air squat Scale push ups as needed

Complete as many reps as possible in 3 minutes of: Overhead squats 40/25kg Rest 1min Complete as many reps as possible in 3 minutes of: Squat cleans 60/40kg Rest 1min Complete as many reps as possible in 3 minutes of: Wall Balls

9 rounds for time 9 Toes to bar 30 Double Unders

In teams of 2 10 rounds in total Complete one round then switch Rest while partner works 1x barbell per team : 20/15 cal row 10 power cleans 40kg/30kg 5 power snatches

1-2-3-4-5-6-7-8-9 -10 Strict pull up 10-9-8-7-6-5-4-3- 2-1 Hspu/ ring dips/ box dips/ push ups)