November 2024

200m row 5 front squat 165 / 115

amrap 20 run 250m 10 bench press 135 / 85 10 pull up

11/13/24 4 clean and jerks EMOM 4 3 clean and jerks EMOM 4 2 clean and jerks EMOM 4 1 clean and jerk EMOM 4 rest 1 minute between rounds, add load each emom. B. 7 min amrap 3 power cleans at 65% 4 burpees over the bar

100m run 10 weighted situps 1 rope climb add 100m , 10 sit-ups and 1 rope climb each round

1,000 step ups for time 20 inches use a ruck , vest or no weight – up to you.

AMRAP 16 10 alternating db snatch 8 overhead lunge 10 pull ups 8 overhead lunge 50 / 35 DBS

7 rounds 21 cal machine 15 push ups 9 hang power clean 135 / 85

A . Super set 5 sets on the 3 min 12 Incline DB Row 8 Dual DB seated Press B. PARTNER AMRAP 15 Buy In : 200 wall balls max calories in remaining time.

5 rounds 250m run 21 deadlifts 185 / 125 12 BBJO 24/20

A. Front Squat 7 – 7 60% 5 – 5 – 5 70% 3 – 3- 3- 3 80% B. Amrap 10 10 power snatch 95 / 65 20 situps 30 double unders