Tuesday 01 December
5 Rounds for Time
12 Pistols
50 Double Unders
12 Hand Release Pushups

5 Rounds for Time
12 Pistols
50 Double Unders
12 Hand Release Pushups
Strength
1×15 Deadlift
Aim for 5-10 # increase from previous week
E3MOM x 5 Rounds
3 Deadlifts at 15RM from above
9 Toes to Bar
200m Run
Score is slowest round.
Skill : AMRAP 8
Unbroken Sets of 4 Toes to Bar
For Time
3 Rounds of 12-10-8-6 Unbroken Wallballs 30/20
Rest 2:00 after each round (12-10-8-6=1 round)
Strength
Every 2:30 x 4 Rounds
8 Front Squats, Heavier than previous week
4 Sets
800m Run
Rest 2 Min
“Zachary Tellier”
For Time
10 Burpees
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Alternating Lunges
10 Burpees
25 Pushups
50 Alternating Lunges
100 Abmat Sit-ups
10 Burpees
25 Pushups
50 Alternating Lunges
100 Abmat Situps
150 Air Squats
Strength
E2MOM x 6 Rounds
3 Hang Power Cleans (Build to Heavy for the Day)
8 Rounds for Time
250m Row
5 Hang Power Cleans (155/105)
For Time
100 Double Unders
Then
5 Rounds
8 Toes to Bar
6 Manmakers 35s/25s
Then
1 Mile Run
Strength
Deadlift 1×15 Aim for 5-10 lbs heavier than previous week
For Time
30 Clusters 115/80
AMRAP 20 (With a Partner)
5 Deadlift 225/155
10 Box Jump Overs 24”/20”
15 Goblet Squats 53/35
Partner completes 1 full round before switching.
Strength
Every 2:30 x 4 Rounds
10 Front Squats
For Time
50 Alternating Lunges
800m Run
20 Strict Pullups
20 Kipping Pullups