November 2019 - Page 20 of 55

10 Minute Tuesday

10 Minute AMRAP of:
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups

3 Rounds for form:
10 GHD Hip Extensions
30 Sit-ups

Squat Clean Thruster for load:
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout.

2 Rounds for Time:
800 Meter Run
20 Burpee Box Jumps (24/20)

25 Minute AMRAP of:
600 Meter Row
30 Push Press (45/35)
20 Kettlebell Snatch (40/25)
30 Toes-to-bar

15 Minute AMRAP of:
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups

Snatch Balance + Overhead Squat:
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout

15 Minutes of Ring Muscle-up/Gymnastic Practice

For Time:
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row

Floor Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice, build throughout.