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12/ 4 / 24 5 rounds 250m run 15 push press 115 / 75 15 toes to bar

12 / 3 / 24 A. Back Squat 3 x 6 at 60 – 65 % B. 6 x 3 at 75 – 80% C. Amrap 7 8 v – ups 8 american KBS 53 / 35

20 min amrap 9 ctb pull ups 12 box jumps 24 / 20 15 cal machine

AMRAP 20 rotate full rounds 8 box jumps 24 / 20 4 DB thrusters50 / 35 2 wall walks

For time with partner run 1 mile with ball 100 partner situps tossing ball 100 step ups with ball – share reps 100 wall balls tossing ball 100 burpees 100 wall balls 100 step ups with ball 100 partner situps tossing ball run 400m with ball

11/27/24 A. Press 4 x 3 building B. Push Press 4 x 3 Building C. Partner row 4k Other person holds plank

11/26/24 AMRAP 20 3 rounds 100m run 3 ring muscle ups 2 rounds 250m run 20 American KBS 53 / 35 1 round 400m run 30 cal machine

11//25/24 A. Front Squat from ground 3 – 3 – 3 – 3 -3 B. Amrap 8 5 front squat 135 / 95 30 double unders

11/22/24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6 -8 – 10 B. Amrap 15 Share 40 cal bike Share 40 ring push ups

11/21/24 A. 3 power snatch EMOM x 10 B. 5 x 3 min amrap , rest 1 min 3 snatch 135 / 85 7 wall balls 10 situps