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Day 5WOD 211203 Warm-up – Coach’s Choice A. EMOM 9:001) 45sec SB2) 45sec FLR3) 45sec SBRest to 10:00, then BB. AMRAP 20:00 @ 80-90% effort60cal – row/bike/ski50 burpee step-ups @ 20”40 wall balls30 hang clean & jerks… nte 115/7520 muscle-ups – OR – 25 pull-upsC. post WOD recovery

Day 4WOD 211202Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski @ 90% repeatable effort… rest 1min b/t setsB ROMWOD

Day 3WOD 211201 Warm-up – Coach’s Choice A. AMRAP 4:00 @ 90% effort12 bjsd/step-ups… nte 24”/20”10 ring rows8 wall ballsRest 2min, then BB. AMRAP 4:00 @ 90% effort8 t2b10/10 db hang clean & jerks… nte 50/3514cal/12cal rowRest 2min, then CC. AMRAP 4:00 @ 90% effort12 kb swings… nte 24kg/16kg10 burpees8 goblet lungesRest 2min, then repeat

Day 2WOD 211130 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… focus is on the barbell, technique and load3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)Rest additional 2min after 5th set, then BB. EMOM 15:00… dumbbell load is athlete’s choice1) AMRAP 30sec – renegade rows2) AMRAP 30sec

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to