11/26/25
amrap 20- 300m row 10 push jerk 50 dub
11/25/25
deadlift 5 – 5- 5 – 3- 3- 3 – 1 – 1- 1 amrap 15 100m run 3 bmu / 6 pu / 9 rr YGIG with partner
11/24/25
5 x 3 min amrap 3 snatch 6 push up 9 squats
11/21/25
8 x 2 min rest 2 min 100m run 1 power clean 1 squat clean 1 front squat 1 shoulder to overhead max burpees over the bar 155 / 105
11/19/25
back squat 5 – 5 -5 – 3 – 3- 3 -1 -1 -1 partition reps however with a friend – 20 min cap 200 cals 100 back squats 135 / 95
11/18/25
for time 500m run 50 KB push press x 1 500m run 50 russian KB swing 500m run 50 toes to bar
11/17/25
10 x 3 hang power snatch amrap 12 3 power snatch 135 / 85 12 wall balls 36 dubs
11/14/25
7x 3 deadlift partner 4 k row
11/13/25
10 rounds 5 front squats 5 push jerks 100m run 155 / 105
11/12/25
a. 10 sets on the 1:15 turkish get up on each side b. amrap 15 6 pull up 12 db hang clean and jerk 6 R / 6 L 24 dubs