November 7 - November 13

Monday

"Puke Box Hero"
FT:
- 400m run
- 20 Thruster (95/65)
- 20 C2B
- 400m run
- 40 Hang squat clean
- 400m run
- 20 C2B
- 20 Thruster
- 400m run

Rx+
- Thruster (135/95)
- BMU

Tuesday

A) 1min max DU
*if less than 40 DU then single unders are recommended for B

B) "Flat Tire"
AMRAP-30:
- 100-200-300...EB meters
- 10-20-30... Flutter kicks (per side)
- 100-200-300...Row meters
- 10-20-30... Double unders

Wednesday

A) 3-rep Deadlift
*Build to a heavy for the day

B) "The Mule"
FT:
21-15-9
- Deadlift 275/185
- Burpee pullup
*Scale to ~70% of part A
*Compare to 28 April

Rx+
- DL (315/225)

Thursday

"Pay Day"
8 x AMRAP-2 (Alternating)

A) AMRAP-2:
Buyin 300/250m row
- Max HSPU
*rest 2min

B) AMRAP-2:
Buyin 300/250m row
- Max S2OH (135/95)
*rest 2min

Rx+
- Deficit HSPU (-4"/2")
- S2OH (165/110)

Friday

"Thanks For Your Service"
FT:
- 25/18 Cal EB
- 25 T2B
- 25 Hand-release pushup
- 50 Alt KB clean (53/35)
- 25 Hand-release pushup
- 25 T2B
- 25/18 Cal EB

Rx+
- Deficit hand release push ups (-2")
- KB (70/53)

Saturday

"CHAD 1000x"
- 1,000 box step-ups (20")
*completed as a individual

Rx+
- Completed with 45# ruck

Scaled
- Completed with team/partner

WEEKLY ACCESSORIES

STRENGTH (3/5)
A1) 5 Sets:
- 3 Back squat (each set same weight and heavy)
*beat week 1 (see 23 Oct)

A2) 2 Sets:
- 15 Back squat (60% of A1, and as fast as possible)

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CONDITIONING (3/5)
AMRAP-20:
- 5 Ski cals
- 10 Push ups
- 15 Air Squats
*add +1 ski cal each rd

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BODY BUILDING (3/5)
A1) Vertical Push/Pull
3 Sets:
- 10 Double KB seated press (21X0)
- 10 Chin up (20X1), use band if needed
*beat results from week 1 (see 23 Oct)

A2) Arms
5 Sets Not For Time:
- 10 Dips (02X2)
- 10 DB concentration curls/side (20X1)