Monday (Nov 29th) STRENGTH: Back Squat 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *all percentages based off 90% of 1RM. Looking for 5-10 reps for the max reps, rest 2:00 bt sets. WORKOUT: 20:00 AMRAP 20/16 Cal Bike 20 TTB 20 KB Snatches @53/35lbs Tuesday (Nov 30th) STRENGTH: 10:00 EMOM 3 Power Snatches @75% of 1RM *T&G or quick singles WORKOUT: 5 Rounds For Time: 15 Cal Row 5 Bench Press @185/125lbs Immediately into 5 Rounds For Time: 25 Air Squats 10 DB Snat

Monday (Nov 22nd) WORKOUT: Every 3:00 x10 Rounds (30 minutes): 15/12 Cal Row 10 Burpees to touch 10 KB Swings @70/53lbs Tuesday (Nov 23rd) STRENGTH: Bench Press 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *Rest as needed bt sets **All percentages based off 90% of 1RM ***Shoot for 1-3 reps for the last set of max reps WORKOUT: For Time: (w/Partner) 150/120 Cal Bike 100 Power Cleans @135/95lbs 50 Muscle Ups *25:00 Time Cap Wednesday (Nov 24th) STRENGTH: Deadlift

Monday (Nov 15th) STRENGTH: Deadlift 3x5 Reps @60% of 1RM *De-Load reps here nothing too heavy Re-set at the bottom each rep! WORKOUT: 10 Rounds For Time: 8 Pull Ups 10 Slam Balls 12 KB Snatches @53/35lbs (6 each arm) Tuesday (Nov 16th) STRENGTH: Power Clean + Hang Squat Clean + Jerk 1-1-1-1-1-1-1 *Work up each set to a heavy set for this complex. Hold onto the barbell for the whole complex. WORKOUT: 24:00 EMOM 1) 20/15 Cal Row 2) 10 Double DB Thrusters @50/35s 3) 15/12 Cal

Monday (Nov 8th) STRENGTH: Clean & Jerk 3 Reps @60% 2 Reps @70% 1 Rep @80% 1 Rep @83% 1 Rep @86% *All reps squat clean and jerk WORKOUT: 10 Min AMRAP 60 Dubs 20 Slamballs 15 HRPU Tuesday (Nov 9th) STRENGTH: Deadlift 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *1-7 reps for the max rep set here. **Rest as needed bt sets WORKOUT; EMOM X 15 Min1- 1-3 Rope Climbs Min2- 5 Snatches (athletes choice) Min3- 12-15 Toes to Ba Wednesday (Nov 10th) STRENGTH: Bench Press 5