Week of Nov 27 2017

Monday

AMRAP 20:00
10 C2B Pull-ups
10 HSPUs
10 Ab Hip Raises
10 Alternating Pistols

3x10 Weighted Ring Dip (AHAP)
3x8-20 Band Tricep Extensions

Moblity: Hip Flexors

10 Alternating Slow Lunges

Tuesday

5 Rounds, each for time
1,000m Row
*Rest as needed between rows

Moblity: Calves

Wednesday

Squat Clean 2 RM (2 Singles)

3x10 Front Squat (AHAP)
3x10 Split Squats (AHAP)
3x10 Evil Wheels

Super Set
3x12 KB Side Bends (AHAP)
3x20 Mountain Climbers

Moblity: Glutes

10 Alternating Slow Lunges

Friday

10:00 EMOTM
Odd: 0:20 Max Muscle Ups or C2B Pull-ups
Even: 0:30 Max Double Unders

For Time
8 Deadlifts (65%)
40 Sit-ups
80 Double-unders
8 Strict Chin-ups
80 Wallballs (20/14)
8 Strict Chin-ups
80 Double-unders
40 Sit-ups
8 Deadlifts

Moblity: Chest

5 Perfect Push-ups

Saturday

For time
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
25 Pull-ups
50 Push-ups
75 Air Squats
800m Run

*If you have a weight vest, wear it.

Moblity: Feet