Wednesday November 15
For Time
Run, Bike or Row 400 m
then 4 rounds:
10 power clean,
10 burpee over bar
Rest 2 min
Run, Bike, or Row 400 m
Then 3 rounds
10 clean to OH
10 Box jumps
Rest 2 min
Run, Bike or Row 400 m
Then 2 Rounds
5 squat Clean
10 burpee box jumps
Friday, November 17
Run, Bike or Row for max distance
1′:1′
1:30″
2′:1′
2′
Rest and do 30 floor wipers
2′:2′
2′:1
3′:2′
3′
Finish and do 30 windshield wipers
Sunday, November 19
EMOM x 20
Deadlift x 5
Double Under x 50
Pushup x 15
Sit up x 20
For Time x 3
400 m
1′ plank