Strength

i) 1RM Strict Bicep Curl

ii) Superset 3 Sets of:

8 Barbell Skull Crushers

8 OH Tricep Extensions

MetCon

In Teams of 2 Complete For Time:

400m Run

50 T2B

400m Run

50 SA DB Chest Press – L (50/70#)

400m Run

50 T2B

400m Run

50 SA DB Chest Press – R (50/70#)

*Run Can Be Exchanged For 500m Ski/500m Row*

[25 Minute Time Cap]

Lift

Hang Power Clean 5×2 (Ascending)

MetCon

In Teams of 2 Complete For Time:

1000m Row (Damper 10)

100 Wall Balls (W: 14/10 M: 20#/11′)

800m Row

80 Reverse Lunge Wall Balls (W:14/9 M: 20#/10′)

600m Row

60 Burpee To Target

400m Row

40 Box Jump Overs (24/30″)

200m Row

20 Wall Walk + 2 Shoulder Taps

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Deficit Wall Facing HSPU

Even: 3-5 SA Bottoms Up KB Press (Per Side)

Strength

Push Jerk 3×3 (Ascending)

MetCon

On A 30 Minute Timer Complete:

30 Rounds of:

3 Deadlifts (155/225#)

3 HSPU

*MAX Calories Assault Bike With Remainder Of Time*

MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatches (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

*At 11:00 Perform 1 Minute Of Silence*

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Negative Decline Ring Rows

Even: 20-30s Controlled Kips – Arch/Hollow/Beat

Strength

Front Squat 4×5 (Ascending)

MetCon

15 Minute AMRAP of:

10 Squat Cleans (95/135#)

10 CTB Pullups

8 Squat Cleans (105/155#)

10 CTB Pullups

6 Squat Cleans (125/185#)

10 CTB Pullups

4 Squat Cleans (145/205#)

10 CTB Pullups

2 Squat Cleans (155/225#)

10 CTB Pullups

MAX Squat Cleans (165/245#)