Monday 11/10 "STRENGTH" Back Squat Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" 4 Sets: 15 Wall Balls (20/14) 15 KBS (53/35) 15 Box Jumps w/ SD (24/20) 60 Double Unders 15 Burpees 15 Hang Power Snatches (75/55) REST 3:00 between sets *SCORE IS SLOWEST SET* Tuesday 11/11 "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" Each For Time 1000m Row 1 Round of Cindy REST 3:00 750m Row 2 Rounds of Cindy REST 2:00 500m Row 3 Rounds

Monday 11/3 "PRIMER" AMRAP 5 minutes 7 Pass Throughs 7 Ring Rows 7 Plate Front Squats (pick load) 7 Plate Sit-ups "STRENGTH" Shoulder Press Every 1:30 x 3 Sets: 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% "CONDITIONING" Teams of 2. Trade Reps. 4 Sets: AMRAP 5 minutes: 500m Row: with time remaining, AMRAP: 45 Double Unders 35 Wall Balls (20/14) 25 Kettlebell Swings (53/35) REST 2:00 between sets Tuesday 11/4 "PRIMER" "PRIMER" AMRAP 7 minutes 7 Bike Cals 60ft. High Knees 7 Push-ups 60