Friday, Nov. 21st - Monday, Nov. 24th

Friday

Buy-in: 4x30 second plank holds

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Bench 5! - Increasing Load

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Death by:

Push Press 95/55#

Pullup

*Minute 1 - perform 1 push press and 1 pullup; minute 2 perform 2 push press and 2 pullups..... unitl failure

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Cashout: 3xDeath by burpee + 10 meter shuttle run

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Saturday

Preview: 150 Double Unders for Time

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Buy-in: 6x10 second Hand Stand Holds

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"Morrison"

50-40-30-20-10

Wall Balls 20/14#

Box Jumps 24/20"

KBS 55/35#

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Cashout: OTMx10 of 2 Front Squats @ BW

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday

Preview: 3 x 1 minute - max rep thrusters 95/65# - 2 minute break between sets

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Buy-in: 4x10 Bent over Rows

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12 Min AMRAP

Row 15 Cals

5 Deadlift 185/135#

Row 15 Cals

10 Deadlifts

Row 15 Cals

15 Deadlifts

Row 15 Cals

20 Deadlifts..... Until time...

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Cashout: 10x Prowler Push (moderate weight)