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Day 3Wednesday 221116 A. Tabata MASH UP8 roundsJump ropeHRPU… hold FLR in the :10Rest 2:00, then BB. Tabata MASH UP8 roundsDB snatches 50/35GHD or Ab-mat sit-upsRest 2:00, then CC. Tabata MASH UPAir Squats… hold bottom of squat in the :10Ring Rows

Day 2Tuesday 221115 A. AMRAP 3:00Max distance row/bike/skiRest 3:00, then BB. 1 set every 3:00 x 5 90% effort3-5 Single arm DB Power Clean3-5 Single arm DB sh2ohOverhead carry down3-5 Single arm DB Power Clean3-5 Single arm DB sh2ohOverhead carry back3-5 burpees over DBRest 3:00, then CC. Repeat distance from A

Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to 4:30 then back to A1 x 2Rest as needed, then BB. For Time… capped @ 15:00Buy-in : 20 bjsd10-9-8-7-6-5-4-3-2-1… t2b1-2-3-4-5-6-7-8-9-10… wall ballsCash-out: 20 kbs (24kg/16kg)

Rest Day Week of 221114 Preview

Day 6 WOD 221112 WOD – Coach's Choice Fancy Outside of the Shed…

Day 5OPEN HOUSEFriday 221111 A. EMOM 30:001. 10 BJSD 24/20 or 10 weighted step ups2. Max rr/pu/c2b/mu3. :30 max DU/singles, :30 rest4. Max kettlebell swings 24/165. Rest

Day 4Thursday 221110 Aerobic Intervals & Yoga5:30 Olympic Lifting 10:00 work5:00 rest10:00 work

Day 3Wednesday 221109 A1. 8 dual db lateral box step overs nte 20”, rest :30A2. :30 strict ring pulling, rest :30A3. 7 burpee broad jumpsRest to 5:00 x 3Rest an additional 2:00, then BB. AMRAP 5:006 power cleans 135/9515 wallballsRest 3:00, then CC. AMRAP 5:00:30 FLR3 clean & jerks

Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00

Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell