Monday. 11.16.15

MOB: Full Body
WU: 10 pull-ups. Review Squat Clean.

S: Squat Clean. 20:00 to a heavy single.
C: AMRAP in 11:00 of:
1 Squat Clean + 1 Front Squat at 90% of today’s 1RM.
10 pullups

LIII: Weight of choice.
LII: Weight of choice. 5 jumping pull-ups.
LI: Weight of choice. Sub of choice.

PWMOB: Lax ball in C/S/B/Glutes/Forearms. Pigeon Pose. Stretch hamstrings.

Chisel:
S: 7 rounds. Every 3:00. 10 KB or DB squats (:03 pause at bottom of squat) + 15 TNT sit-ups.
C: AMRAP in 11:00 of:
10 Russian KB swings
10 lunges (alternating legs)
10 pullups

Advanced: C2B
Endurance: None
The Mar:
4 RFT of:
3 squat thrusts
10 flutter kicks
Fully recover

M2B:
S: Front Squat. 5×5.
C: AMRAP in 11:00 of:
10 Russian KB swings
10 lunges (alternating legs)
10 pullups/ring rows

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