Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Power Clean (2) + Squat Clean + Jerk

MetCon

11 Minute AMRAP of:

50 Calorie Row

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Burpees

20 Box Hops (24/30″)

10 RMU

Strength

Front Squat 5×4 @ 85%

MetCon

6 Rounds For Time of:

8 Calories Assault Bike

12 HSPU

32 Double Unders

Lest We Forget

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MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatch (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

–From 11:00-12:00 Perform 1 Minute of Silence–

Strength

4 Sets of:

Bench Press Drop Sets (4 Weights)

MetCon

On Every 4th Minute For 5 Sets Perform:

25/35 Calories Assault Bike

Strength

Deadlift 3xMAX Reps @ 205/315

*MAX Reps Strict Pullups/Ring Rows AFTER Each Set*

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Ski Erg

*Score = Slowest Time*