November 2022

Day 5Friday 22.1.04 A. 3 Sets 90% effort 6:00 cap6 BJSD nte 24”9 kbs 24/1612 Pull-ups*10 burpee cash out@ 10:00, start BB. 3 Sets 90% effort 6:00 cap6 Pull-ups9 BJSD nte 24”12 kbs 24/16*10 burpee cash out@ 20:00, start CC. 3 Sets 90% effort 6 kbs 24/169 Pull-ups12 BJSD nte 24”*10 burpee cash out

Day 4Thursday 22.11.03 Aerobic intervals & SkillA1. 1:30 apparatus caloriesA2. 1:30 skill work of choiceA3. 1:00 rest, back to A1 x 6

Day 3Wednesday 22.11.02 A1. :30 FLR, rest tomA2. :30 side bridge, rest tomA3. :30 side bridge, rest tomA4. :30 hollow body, rest tom back to A1 x2Rest 2:00, then BB. Max hang 3:00 Burpee to target until time expires if dropped.Rest 3:00, then CC. EMOM 18:001) 12 deadlifts (nte 225/155) + max lunges to top

Day 2Tuesday 22.11.01 A. Split Jerk 1RM Re-Test0:00 5 @ warm-up wt1:30 5 @ warm-up wt3:00 3 @warm-up/moderate4:30 3 @ moderate6:00 1 @ moderate/ heavy8:00 1 @ heavy10:00 1 @ heavy12:00 1 @ 1RMRest to 16:00, then BB. AMRAP 14:005 feet elevated ring rows10 hrpu15 air squats20 alt DB hang clean & jerks 50/3525 double