Monday, 11/29/21:
A. Back Squat: 5×5 @ 70%
Rest 2 min bt
B. 30-20-10
DB Lunges (50/35) *DBs at sides*
Burpees
*8 min cap*

Tuesday, 11/30/21:
4 Sets:
30 Wall Ball Shots
60 DU’s
300m Run
Rest 3 min bt sets

Wednesday, 12/1/21:
A. Build to tough complex in 10m or less
1 Hang Power Clean + 1 Push Press
B. AMRAP 10
1 Round of DB DT* (50/35)
5 Handstand Push Ups
**DB DT=
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Thursday, 12/2/21:
AMRAP 20 *with a partner – split however*
500/400m Row
20 Box Step Ups (24/20)
500/400m Ski Erg
30 Sit Ups

Friday, 12/3/21:
A. EMOM 8
3 Deadlifts @ 65-70% 1 RM
B. AMRAP 10
20 American KBS (70/53)
15 Push Ups
5 Toes to Bar

Saturday, 12/4/21:
5 Rounds:
5 Single Arm DB Thruster/arm (50/35)
15 Chest to Bar Pull Ups
20 Box Jumps (24/20)

Sunday, 12/5/21:
3 Rounds – with a partner
1000m/750m Ski Erg
50 Burpees
400m Run *together*
*ski erg and burpees split however*

**Please note: workouts subject to change without notice.**