November 30 - December 5

Monday, November 30

A. Kipping Toes to Bar Work

B. Push Press
2-2-2-2

C. 3 Rounds: 
30 Wall-balls
400m Run


Tuesday, December 1

A. Double Under Work

B. Squat Clean
2-2-2-2

C. For Time: 
20 Burpee Box Jumps (24/20) 
20 Toes to Bar
20 Alternating DB Snatch (40/25) 
20 Pull-ups
20 Heavy KB Swings
20 Pull-ups
20 Alternating DB Snatch
20 Toes to Bar
20 Burpee Box Jumps


Wednesday, December 2

A. Overhead Squat Work

B. Back Squat
5 x 5 at 75% 

C. 2 Rounds: 
500m Row
400m Run
75 Sit-ups


Thursday, December 3

A. Pistol Work

B. Floor Press
3-3-3-3

B. AMRAP 7:00
9 Thrusters (95/65) 
9 Pull-ups


Friday, December 4

A. Handstand Push-up Work

B. For Time: 
800m Run
Then, 3 Rounds: 
20 Box Jumps
20 KB Swings (53/35) 
then, 800m Run


Saturday, December 5

Happy birthday Chrysa! 

A. Thrusters
5 x 3

B. 21-15-9
Power Cleans (115/75) 
Burpees
250m Row between rounds