271117-031217

monday 27

Clean & Jerk

2-2-2-2-2-2-2-2

AMRAP10

250m Row

5 C&J 60/40kg

25 DU/75 SU

tuesday 28

EMOM12

50% 1min max Strict Pull Up

For Time

200m run (10 lengths)

30 Pull Ups

30 Wall Balls 9/7kg

200m run

20 Pull Ups

20 Wall Balls

200m run

10 Pull Ups

10 Wall Balls

200m run

*21min time cap

wednesday 29

Front Squat

12-9-9-6-6-3-3

3rds for time

8 Front Squat 60/40kg

12 sit ups

400m row/ski

thursday 30

Bench

10-9-8-7-6-5-4-3-2-1

E3MO3M21

10 DB Deadlift 30/20kg

10 Push Ups

10 Med Ball deadbugs 5/3kg

friday 01

L-Sit & T2B TEKKERS

AMRAP15

10 DB Walking Lunges 17.5/12.5kg each hand

10 Ring L Sits

100m KB Farmers Carry 24/16kg each hand

saturday 02

Coaches WOD

sunday 03

REST DAY

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