Front squat 5x5
165/185/195/200

Amrap 10mins:
5 pushups w release
10 kb snatch 1.5pd
15 WB

5+5+10+3

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5 rds, 3 mins rest:

20ft hdstnd walk
15 ball slams 20#
10 burpee box jumps 24"

1:18, 1:25, 1:13, 1:21, 1:36

Handstands scaled to roughly 20 seconds of kicking up trying to hold and walk. Longest travel 4 hand steps. Ball slams unbroken. Burpee unbroken except last 3 reps rd 5.
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Power clean tech work
225 x 2 hang power clean

5 rds:

10 x 265lb deadlift
15 ghd situps

8:29

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Firebreather

A1. DB split squat @30X0 6-8
A2. Ring dips @ 31X1

40/10
45/10
1.5 pd/10

21-15-9
65# russian step up each leg

8:48

3 tough power snatch
30s burpee with max jump

115/9
125/11
135/10
135/9

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25-20-15-10 ghd situps
15-15-15-15 ring inverts
10-15-20-25 push press 45#

13:15

Back squat x 5
165, 185, 195, 205
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45 sec double unders
45 sec KB swing
90 sec rest

60/60/60UB/60UB/50/60/60UB/60UB/60/60

20 KB unbroken x 10

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500m row
50 x
Box jumps
Pushups
Situps
Jumping pullups
Back extensions
Dips
20 x
1.5 pood Turkish getups

17:30

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17-14-11-8

Deadlift 225#
T2B

Around 6 mins

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Nov 11

AMRAP 15 mins:

5 deadlift
4 hang power clean
3 push jerk
2 ohs
5 strict pullups
@ 1/2 BW

10 rds, 45s per rd, 30-45s breaks

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Nov 8

Rob Siftons Gym:

5min for rds
10 x 155# power cean
10 burpee
10 x 115# thruster
2 + 10+10+1

Rest 10

5 min row for max meters
1375 @ 1:49 pace

Rest 10
10 kb swing @ 1.5pd
10 DU
10 pullups
4+10+10

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Nov 5

Firebreather

Tough power snatch in 10 mins
175

Hspu @ 40X1 2-3 x 5, rest 2 min
Amrap unbroken MU
3,3,2,2
11,9,8,5

5 DB burpee squat clean thruster
@ 45#
30 s row sprint

161, 175, 177,178, 179

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Nov 5

Back squat tech work

300m row
20 135# push press
Row
15
Row
10
Row
5

8:10

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Nov 4

25-20-15-10-5 GHD situps
1-2-3-4-5 135# power snatch

6:10

Power snatch tech work warmup

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Nov 1

Back squat
Up to 225 x 2

10 x 1.5 pd KB swing
12 med ball clean
15 pushups
25 double unders

2x
20 second airdyne
20 situps

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