Friday, Nov. 7th - Monday, Nov. 10th

Friday

Preview: 150 Double Unders for time

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Buy-in: 3x12 Ring rows or Deficit Ring rows

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For Time:

5-4-3-2-1

Floor Presses 1/2 BW

Dead lift 1/2 BW

Rope Climbs

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Saturday

Preview: 7 min AMRAP - 150 Meter Row + 10 Burpees

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Buy-in 4x20 Ab Mat Situps

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For Time:

800 meter Run

10 Thrusters 75/55#

400 meter run

20 Thrusters

200 meter run

30 Thrusters

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Cashout: OTMx10 - 2 Power Cleans @ 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: 40 wall balls for time

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Buy-in: 4x12 Hip Extentions or weighted hip extentions

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Shoulder Press: 3-3-2-2-1-1-1

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6x1  min on: 1 min off of:

Lateral box jumps up and over 20/16"

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Cashout: 100 OH Walking Lunges - not for time (self regulated weight and rest)