Strength, ShedKickers and CFE for Week of 111114

Strength for Week of 111114
3,3,3,3,3
strict press
front squat

ShedKickers for Week of 111114

CFWE SK_
As many reps as possible in 10:00 of:
hspu
(perform 1 rope ascent EMOM, starting at minute zero)

SK1_
AMRAP in 12:00 of:
3 thrusters – 165/110
5 muscle-ups
10 ghd sit-ups

SK2_
3 rounds for time of:
15 box jumps – 30″/24″
15 hspu
15 back squats – 225/155

SK3_
For time:
21-15-9
ctb pull-ups
ring dips
burpees
10# vest not optional!