251124 Monday

In teams of 2 40 burpees over the bar 40 back squats 80/55 40 alt DB snatches 22.5/15 2 min rest 40/30 cal bike or row 40 STOH 80/55 40 C2B pullups 2 min rest 40 burpees over bar 40 alt front rack lu

Weightlifting 1 power clean + 2 front squats build to max 5 min EMOM 1+2 at 80-90% Metcon 10 min EMOM Min 1: Max cals or run Min 2: Max air squats Directly into 10 min AMRAP 10 C2B pullups (RX+ BMU) 2

Weightlifting Split jerk build to heavy single 5 sets 1 rep at 80% 3 sec pause in the dip 5 sets 1 rep at 70% 3 sec pause in the catch Metcon 5 rounds 400m row 20 box jump overs 400m run 2 min rest