110121-110521

Monday (Nov 1st) STRENGTH: Squat Snatch 3 Reps @70% 3 Reps @75% 3x2 Reps @80% *Focus on good form and speed under the bar today! WORKOUT: 3 Rounds For Time: 10 Muscle Ups 20 TTB 30/24 Cal Bike Rest 3:00 bt Rounds or go 1:1 with a partner

*25:00 Time Cap

Tuesday (Nov 2nd) STRENGTH: Deadlift 3 Reps @70% of 90% 3 Reps @80% of 90% Max Reps @90% of 90% *Base percentages off 90% of 1RM. **Rest as needed bt sets

WORKOUT: 2 Rounds For Time: 25/20 Cal Row 75 DUs 10 Wall Walks 75 DUs 25/20 Cal Row Rest 3:00 between Rounds

Wednesday (Nov 3rd)

WORKOUT: 20:00 AMRAP (with a partner) 100 Cal Bike 80 Hang Power Cleans @135/95lbs 60 Front Squats @135/95lbs *Split reps as desired with a partner

SKILL: 4 Rounds For Quality: 50ft Lunge (1 DB in front rack) 12 Inverted Rows 10 Strict DipS

Thursday (Nov 4th) WORKOUT: 3 Rounds For Time: 24 Wall Balls @20/14lbs 12 Burpee Pull Ups Rest 5:00 3 Rounds For Time: 12 Deadlifts @185/105lbs 12 STOH *30:00 Time Cap

Friday (Nov 5th) STRENGTH: Back Squat 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *Base percentages off 90% of 1RM. **Rest as needed bt sets

WORKOUT: 6 Rounds For Time: 10 Double DB Box Step-ups 50's/35's 12 Chest to bar Pull ups