A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%

B: Bench Press
Using your 3RM Bench Press*

1x10 at 50%
1x8 at 60%
3x5 at 65%

C: 5 x 20 strict pull ups (banded if needed)

On the 6 minutes X 4 -
60 DU
30/24 cal row
20 HSPU (3" deficit for rounds 1, 2, no deficit fro rounds 3 and 4)
20 C2Bs
Score is total rest

1:1 Work to rest!
1:00 On 1:00 off X 6
5 deadlifts
5 hang cleans
5 push jerks
155/105
AMRAP WBs

Rest 4 mins

1:00 on 1:00 Off x 4
8 thrusters 155/105
12 T2Bs
AMRAP
WBS

A: Test 3 RM Bench

B: Row 60/50 cals

120 DU

Rest 2 mins

Row 40/30

80 DU

Rest 2 mins

Row 20/10

40 DU

50 Rounds of: (Switch every Round only)

1 Squat clean 225/155

2 BM

4 Burpees

200-ft. dumbbell overhead lunge 50/35

50 dumbbell box step-ups (one DB) 24"/20"

50 strict handstand push-ups

200-ft. handstand walk

Row 100 cals (bike/ski or row),

100 WBs

100 KBS at 24kgs

But every 2 minutes (including opening two minutes) buy in with 7 burpees

A: Test your 3RM Push press, and push jerk

B: Front Squat

3x6 at 60%

2x5 at 65%

1x5 at 70%

C: A: 4 sets of Barbell Bent over rows 3 x12 superset with DB chest press 3x12

B: Bicept curls 4x15 superset with flat bench pullovers 4x15

On the 6 minutes x 4

Score is your total rest

Row 600m/500m

40 DB snatch 50/35

20 GHDs sit-ups

The goal is to be done in 4 mins and get 2 mins of rest.

0:45 On 0:45 off X 6

A:

4 Power cleans 135/95

8 lunge steps front rack

AMRAP

Bar Hop Burpees

Rest 4 mins

B:

0:45 on 0:45 Off x 6

4 thrusters 135/95

8 deadlifts

AMRAP

Bar Hop. Burpees

Score is total burpees in Part A and Part B.

Part A: Bench Press

Based off your 5 RM
1x5 at 80%
1x4 at 90%
3x3 at 100%

Part B:

2:00 AMRAP
24/16 cal Row
Max HSPU (3" deficit) in remaining time
Rest 1:00
X 4

Switching every round, complete as many rounds and reps of Bradshaw in 20 mins
3 HSPU
6 DL at 225/155
12 pull ups
24 DU

Remembrance Day - Gym is closed

For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs/peg board
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)

A: Push Press
All sets based off your 1 RM clean and Jerk
1x10 at 50%
1x6 at 60%
2x5 at 65%

B: Push Jerks
1 x 5 at 65%
1x5 at 70%
3x4 at 75%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 75%
3x4 at 80%
1x3 at 85%

D: Single are heavy DB rows 3x15

E: Bicep curls - 4 x20 with empty barbell

New workout every 10 minutes (score is total rest)
At 0:00
3 rds of
7 MU and 21/18 cal row
At 10:00
4 RDS of
7 TGU 24/16 and 21 KBS
At 20:00
5 RDS of
7 T2Bs and 21 empty bar thrusters 45/35

On the 2:30 x 10
Start with 3 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round. Take a recovery round. Then start again with one rep less and hold that for the remaining rounds.

Power Clean @ 135/95 lbs
Bar Facing Burpee
Thruster
Bar Facing Burpee

A: Bench Press
Based off your 5 RM
1x8 at 60%
1x7 at 70%
1x5 at 80%
1x3 at 85%
2x3 at 90%

B: For time:

200 DU

100 lunges

50 Burpees to a 12" box

25 C2Bs

3 rounds for time
Row 100 cals
75 DB snatch 50/35
50 HSPU (3" deficit)
25 ring dips

Switch as needed with your partner.

12 MINUTE AMRAP
21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups