Push Press
5x5, building

"On The Internet"
AMRAP 9
Up Ladder by 3
3 Pull Ups
3 KB Deadlifts

"Settle In"
EMOM 20
1 – 5 Hang Power Cleans
2 – 15/12 Calorie Row
3 – 5 Front Squats
4 – 15/12 Calorie Row
5 – Rest

Bike Sprints
2 x (8x :15on/:15off)

RDL
3x5+, building

TODAY Mon 11/11
6:30a, 8:30a + 5:30p classes ONLY!

Partner "Small"
With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

11.11-11.17.2024