Wednesday 11/30 10 minutes to Find max weighted pull up Then, 3 Rounds not for time but move through 12 arch/hollow bar swings 10 bar dips :30 second L sit hold 15 Minute AMRAP 10 Power Jerks 135/95 115/75 95/55 20 Pull ups 30 Lateral bar jump overs

Tuesday 11/29 Gymnastics work 10 stand from lunge position each leg ( turn back foot under or raise off the ground before standing) 10 candle stick roll to stand each side 10 pistols or attempts each side 9 Lives AMRAP 9 9 power snatch 9 burpees over the bar Partners must complete a full round,…

Monday 11/28 Back Squat 2 attempts to find 20 Rep Max AMRAM 3 Minutes 5 Rounds 3 Power Cleans 135/95 115/75 95/65 6 Push Ups 9 Air Squats Rest 1 Minute Between Rounds

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