November 28 - December 3

Monday

A1) In 12 minutes:
- Build to heavy power clean

A2) AMRAP-1:
- Max power cleans @ 85% of A1

B) "Megan"
FT:
21-15-9
- Burpees
- Kettlebell Swings (1.5/1 pood)
- DU

Rx+
- KBS (70/53)
- DU x 3

Tuesday

"Smooth Move"
EMOM-28:
1 - EB cals
2 - Dball bear hug step ups (70/50, 12")
3 - Row cals
4 - GHD Situps

*Score = total reps

Wednesday

A) In 15min:
- Build to heavy 5-rep back squat

B) "Squatty or Nice"
FT (CAP-15)
- 100 Air squats
- 25 Pullups
- 50 Wallballs (20/14)
- 25 Pullups
- 100 Air squats

Rx+
- WB (30/20)
- C2B

Thursday

"POG"
AMRAP-18:
- 15/12 Cal EB
- 12 Deadlift (225/155)
- 9 Burpee over bar

Friday

"Cheese Shredder"
8 x AMRAP-1:
- 2 Wall walk
- Max T2B in remaining time
*rest 1min

*After 50 T2B, wall walks increase to 4 reps
*After 100 T2B, wall walks increase to 6 reps
*Score = total wall walks + T2B

Saturday

"EMOM-X"
FT (Teams of 3):
EMOM until completion:
1 - 6K Row
2 - 200 Dual DB/KB step overs (50/35)
3 - Rest

*Teams must rotate EMOM
*Whichever movement is completed first becomes an additional rest minute
*Score = total time

WEEKLY ACCESSORIES

STRENGTH
A1) Build to 1-rep overhead squat

A2) 5 Sets:
- 5 Overhead squats @ 70% of A1

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CONDITIONING
- Ski 1500m
- Ski 1000m
- Ski 500m
*Rest ~1:1

*Score = total working time

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BODY BUILDING
A1) Vertical Push/Pull
3-4 Sets:
- 6-8 Single arm DB strict press/side (21X0)
- 6-8 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 4

A2) Arms
3-5 Sets Not for Time:
- Bicep curl 21's with barbell
- 20 Diamond pushups