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November 20, 2017

BUILD
A. 2 RNFT
1/2 kneeling SA KB press x8 (hold 1 KB in front rack of non pressing side)
12 double KB Front squats @21×1
B. Thruster 3,2,2,2,2

BREATHE
2 RFT
10 Curtis P’s (95/65)
15 burpee box jumps
10 pull-ups ups

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November 16, 2017

BUILD
A. Wide stance box squats 6,5,4,4
B. 2 RNFT
BB RDL x12
Ring rows @31×2 x8

BREATHE
14 min running clock
30 back squats 135/95
30 ring push ups
30 alt lunges 135/95
30 K2E
Max distance row until 14 min
*score is meters

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November 15, 2017

BUILD
A. Build to a tough TNG DL triple in 5 sets
B. DL 3×5 @70% of A

BREATHE
9 min Ascending ladder
1 DL + 1 HPC + Squat clean (135/95)
30 DU
*Add 1 rep squat clean ea rd
DL, HPC stay at 1 rep
DU stays at 30 reps

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November 14, 2017

BUILD
A1. BB strict press @21×1 x8
A2. Strict chin ups @21×1 x 3-5 reps
4 sets of A rest 1 min btw
B. SA KB waiter walk
2 min MX distance
switch arms ea time down

BREATHE
EMOM 12
Min 1.. :30 MX HSPU (start strict)
Min 2.. 5 UB CTB x 2 sets
Min 3.. 5 DB push press + 3 DB jerks
Min 4… 6 UB T2B x 2 sets

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November 13,2017

BUILD
A. Thruster 4,4,3,2 from the rack
B. SA DB row @21×2 4×5 ea

BREATHE
3 rounds with :45 rest btw rounds
15/12 cal row
12 KB thrusters
9 burpees over the erg
-REST 1 min
3 RFT
9 burpee to target
12 WB
150m row

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November 11, 2017

Complete as many rounds as possible in 10 minutes of:
• 8 Toes to bar
• 35 pound Dumbbell thruster, 8 reps
• 35 pound Dumbbell walking lunge, 12 steps

REST 2 min
100 cal row
every min on the min partners switch
partner not rowing does :30 MX burpees