Monday 11/11/19
5-3-1 Bench Press 3 Rep Max Weighted Strict Pull Ups Between Sets Then 15 Minute AMRAP – 10 Bench Presses – 20
5-3-1 Bench Press 3 Rep Max Weighted Strict Pull Ups Between Sets Then 15 Minute AMRAP – 10 Bench Presses – 20
40 Minute Partner AMRAP 1,2,3,4,5,6….etc – Cals Air Bike – Cals Ski Erg – 15m Shuttle Runs **Alternate work/rest. Follow the following pattern:
“Open Workout 20.5” For Time (20 Minute Time Cap) – 40 Muscle Ups – 80 Cal Row – 120 Wall Balls @ 20/14lbs to
Rest Day Or (Optional Workout) 7 Rounds – 7 Burpees – 11 Wall Balls @ 14/10lbs – 15 KB Swings @ 20/12kg
8-8-8-8 Strict Press Overhead Mobility Between Sets Then 4 Rounds – 1st Minute: DB Shoulder To Overheads @ 2 x 22.5/15kg –
3 x 3 Dead Lift 5 x 12 Strict Ring Dips Between Sets Then 15 Minute AMRAP – 15m Walking Lunge –
For Time (30 Minute Time Cap) In Teams Of 3, Simultaneously Accrue: – 420/330 Cal Row, And 21 Rounds – 10 Hang Power Cleans @
10 Minute AMOM – 1st Minute: 5 Front Squats – 2nd Minute: Accrue 30sec Hollow Hold Then For Time – 50 Air Squats
30 Minute Partner AMRAP – 80/64 Cals Ski Erg – 80 KB Swings @ 24/16kg – 80/64 Cals Air Bike – 80 DB Hang Snatches
“Open Workout 20.4” For Time (20 Minute Time Cap) – 30 Box Jumps Or Step Ups @ 24”/20” – 15 Clean And Jerks @
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