November 14 - November 20

Monday

"Nest Egg"
EMOM-16
1 - Echo bike cals
2 - Front squat (115/75)
3 - Toes to bar
4 - Rest
*Score = max reps

Rx+
- 155/105

Tuesday

A) In 15min:
- Build to heavy split jerk
- Then 5 singles @ 70% of best jerk

B) "DT On Guard"
AMRAP-10:
- 12 DB deadlift (45/30+)
- 9 DB hang power clean
- 6 DB Shoulder to overhead
*Single DB
*1 arm per full set and alternate each set

Rx+
- Use DB/KB (70/53)

Wednesday

"Tresline"
3RFT:
- 500m row
- 40 Air squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
*rest ~1:1
*Score = total time

Thursday

"Nate"
AMRAP-20:
- 2 Ring muscle-ups
- 4 Handstand push-ups
- 8 KB swings (2/1.5 pood)

Friday

"Bottles of Beer"
FT:
- 100 Burpee box jump (24/20)
- 100/70 Cal row
- 100/70 Cal EB
- 100 DU
*Complete in any order and break up as desired.

Saturday

"Half and Half"
Teams of 2
3RFT (CAP-20):
- 21 C2B
- 15 Thruster (95/65)
- 9 Wall walks
*One person working at a time

Rx+
- BMU
- 135/95
- Synchro wall walks

WEEKLY ACCESSORIES

STRENGTH (4/5)
A1) 5 Sets:
- 5 Pause back squat (21X1)
*build to heavy for the day
*Beat week 2

A2) 2-3 Sets:
- 15 Quick RFESS/side
*rest 30sec between sides and 1min between sets
*Hold DBs if you can stay quick
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CONDITIONING (4/5)
5RFT:
- 20 Plate situps (25/15)
- 400m Ski
- 60 DU
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BODY BUILDING (4/5)
A1) Vertical Push/Pull
3-4 Sets:
- 8-10 Single arm DB strict press/side (21X0)
- 8-10 Single arm DB row/side (20X1)
*rest 30sec between sides and as needed between movements
*If you get less than 8 reps on any set lower weight
*If 10 reps is too easy then increase weight
*Beat results from week 2

A2) Arms
5rds NFT:
- 100m Ski with only triceps
- 20 PVC banded curls (red or blue)
*Use thicker PVC if needed
*Reps should be quick, but looking for full range of motion