WARM-UP

2 ROUNDS
30 Mountain Climbers
10 Toe Touch Jumping Jacks
8 Up-Downs
6 Burpees

Into…

2 ROUNDS
:45 Bike
5/5 DB Push Press*
10 Tuck-Ups or V-Ups

*RND 2 complete 5/5 DB Push Jerks.

Strength

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Workout (Performance)

AMRAP x 15 MINUTES
10 DB Shoulder to Overhead (50/35)
10 Toes to Bar
10/8 Cal Assault Bike*

*C2: 12/10
Echo: 8/6

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout (Fitness)

AMRAP x 15 MINUTES 

10 DB Shoulder to Overhead (35/20)
10 Toes to Something
8/6 Cal Assault Bike*

*C2: 10/8
Echo: 6/5

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Cool Down Walk
5/5 Moose Antlers
5 As / Ts / Ys*

*1 Rep = A + T + Y. Use LIGHT weight.

(No Measure)

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 3×3
Snatch Pulls @ 85-90%

(Score is Weight)

2.) 5-6 SETS*
1 Snatch
+
1 Hang Snatch

*Option for Squat or Power. Build to a moderate-Heavy weight.

(Score is Weight)