Wednesday, November 22
EMOM x 6
1, 3, 5- BB Strict Press x 10
2, 4, 6- Strict T2B x 5
Rest 2 min
EMOM x 6
1, 3, 5- BB Strict Press x 6 (heavier)
2, 4, 6- Strict TTB x 7
Rest 2 min
EMOM x 6
1, 3, 5- BB Push press x 8
2, 4, 6- Strict or kipping TTB Unbroken
For Time
5, 10, 15, 20, 15, 10, 5 KB Swing
10 Burpees after each set of swings
Friday, November 24
For Time – 28 min cap
50 Calories
50 KB Swings
40 Box Jumps
40 KB Swings
30 Wall Ball or Push press?
30 KB Swings
20 DB Step Up
20 KB Swings
10 Burpee Box Jumps
10 KB Swings
Rest 2′ after each set of KB Swings
Sunday, November 26
1:1, 1:45″, 1:30″, 1′
Rnd 1: 5 Thruster + 10-12 burpees; Add 1 thruster per round
Rest 2 min
Rnd 2: Cardio Repeats
Rest 2 min
Rnd 3: 5 Front squat, 5 push press, 5 burpees
Rest 2 min
Rnd 4: 1′:30″, 1′:45″, 1′:1′, 1′ – cardio repeats