Month: November 2018

Bench Press  Close Grip 5×8, every 2 min Partner Battles- 7RFT – 27 min cap 10 S2O 135/95 15 BJO (24/20) Transition: 2 rounds of:

Back Squats 6×3, 75%, Every 90 seconds For Time – 17 Min Cap  30/21 Bike Cals then 3 Rounds of 16 Pistols 1 for 1

0:00-7:00 AMRAP of 15 KBS (70/50) Eye Level 10 Kip Swings (this means T2B AS WELL AS Knee Tucks) The kip swing is ALL that

OHS 6×3, Every 2 min Build up to a heavy 3RM 10RFT – 25 min 1 OHS (135/95) (add 1 rep every round) 2 Pull

11/11/18 11/9/18 12 Min AMAP 1 Min Max Double KBS (eye level) 1 Min Max Double KB Row 1 Min Max Shoulder to Overhead 1

Deadlifts 5×3, EMOM Deficit (45″ black plate) Please arrive NOT LATE 3RFT – 7 Min Cap  10 Deadlifts (185/125) 50 Jump Ropes (DU) Strict Pull