November 28th

Warm up-

200 m Run

10 Walkout + 2 Push -ups

10 PVC Passthroughs

10 PVC Figure 8’s (each way)

10 Burpees

200 m Run

-2 min Rest-

A.
Take 15 minutes to build to today’s 5-RM Push Press

B.
Three rounds for time of:
6 Hang Squat Clean (75/55lb.)
12 Ring Rows

Rest 4 minutes then. . .

Four rounds for time of:
4 Ground to Overhead (95/75lb.)
4 Pull-ups (banded if needed)

Rest 4 minutes then. . .

Five rounds for time of:
60 Jump Ropes
10 Burpees

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