Friday, 11.25.16 – Sport

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A. Back squat, build quickly to a moderate/tough triple, 20X1 B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest + AMRAP in 7:00: 5 muscle-ups 4 deadlifts, 155/105 3 hang power cleans, 155/105 2 front squats, 155/105 1 shoulder-to-overhead, 155/105 OR AMRAP in 7:00: 4 deadlifts, moderate/tough up to 155/105 3 hang power
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Wednesday, 11.23.16 – Sport

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3 rounds not for time: 3-6 dragon flags 30-60 double-unders + A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest + Every 3:30 for 4 sets: :20 Assault Bike @ 95-97% effort
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Tuesday, 11.22.16 – Sport

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3 sets not for time: 30m medball bear hug carry 30m/side 1-arm DB overhead carry + A. Snatch pull, build to a single @ the heaviest load that still feels snatch-able + For time w/a partner, trading off every 500m: 9000m row OR if working solo: 9 sets: 500m row 2:00 walk rest Post results
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Monday, 11.21.16 – Sport

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A. Squat clean from block (bar around just above knees), build to a moderate single – no misses B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest + Every :60 for 5:00 (5 sets of each): 1st: max L-sit up to :30 2nd: 4-8 alternating pistols, 21X1 – pause in
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