November 2024

Build Up E2MOM Strict Press 10 – 5 – 1 Push Press 9 – 6 – 3 Split/Push Jerk 3 – 2 – 1 For Time: (17min cap) 1000m Run/Row or 2.5k Bike 30 Handstand Push-Ups RX+ Strict or 10 Wall Walks 800m Run/Row or 2k Bike 30 Shoulder to Overhead 135/95lbs RX+165/115 MRX 95/65 […]

“Waning Days” by DB 10-9-8-7-6-5-4-3-2-1 reps for time: (30min cap) Over the Bar Burpees Deadlifts 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD Wallball MRX 20/10 Flexibility & Core Development 2×15 Reverse Rower Tucks 1min Couch Stretch (each leg) 2×10 Skin the Cats 1min Head to Floor Straddle Stretch 2×15 Hip or Back Extensions 1min

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 4 Rounds For Time: (28min cap) 64 Doubles or Crossovers 16 Hang Cleans 135/95 RX+155/105 MRX 95/65 16 Toes to Bar or Wallball Sit-Ups 16 Wallball Shots 20/14 to 10/9‘ MRX 20/10 to 9′ * * UnBroken or as few sets as