November 2023

For Time 150 Double Unders 50 HSPUs 100 Double Unders 10 Wall Walks 50 Double Unders

3 RFT 30/24 Cal Row/Bike 30 KBS (53/35)

6 min AMRAP 8/7 Cal Bike/Row 2-4-6-8… Burpee Box Jump Overs (24″/20″) -rest 4 min- 6 min AMRAP 6 Burpee Box Jump Overs (24″/20″) 2-4-6-8… Cal Bike/Row

5 Sets, each for time (every 2:30) 8 x 50′ Shuttle Runs 12 Front Squats (135/95) *Each shuttle run rep = 25′ down, 25′ back (50′ total)

7 RFT 10 Hand Release Push-ups 10 Alt. DB Snatches (50/35) 10 T2B (or 10 Toe to Ring) 10 Wall Balls (20/14)

For Time 10 Thrusters (135/95) 100 Double Unders 8 Thrusters 80 Double Unders 6 Thrusters 60 Double Unders 4 Thrusters 40 Double Unders 2 Thrusters 20 Double Unders

2 Rounds for Time: 3 Minute Run (easy pace) 30 Alt. Leg V-ups 30 Air Squats 2 Minute Run (moderate pace) 20 Alt. Leg V-ups 20 Air Squats 1 Minute Run (fast pace) 10 Alt. Leg V-ups 10 Air Squats

For Time 50 Burpees to a 6″ target 2000/1750m Row 1600m Run

7 min AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30″/24″)

For Time 104 Wall Balls (20/14) 52 Pull-ups