November 4 - 8

Monday

5 rounds:

1 pausing front squat (pause @ parallel on the way down, pause @ bottom, pause @ parallel on the way up)

+ 1 regular front squat

WOD: 5RFT

200m run w/DB @ 50/35

14/9 cal row

7 front squat @ 135/95

5 bar MU

200m run

rest 1 min

Tuesday

3x Push Jerk

5 rounds on the 2:00

WOD: 3 RFT

60 Double Under

30 air squat

10 push Jerk @ 185/115

Wednesday

5 rounds on the 2:00

9 OHS @135/95

6 C2B Pullups

3 bar muscle ups

WOD: 5 rounds

4 min AMRAP:

30 shuttle sprint @ 10m 

20/15 cal AB

max cal row

4 min rest