Monday 01 November
Every 5:00 x 4 Rounds
2000m/1600m Bike
Score is total time, across all four intervals

Every 5:00 x 4 Rounds
2000m/1600m Bike
Score is total time, across all four intervals
For Load
Strict Pull-up 1-1-1-1-1
Ring Dip 1-1-1-1-1
For Time
Run 1 Mile
AMRAP 15
25 Toes to Bar
50/35 Calorie Row
75 Pushups
50 Box Jumps 24”/20”
25 Pullups
For Load
Bench Press 5-5-3-3-3-1-1-1-1
On a 20:00 Clock
AMRAP 8
Max Unbroken Strict Press 105/75
50 Double Unders Every break
Rest 4
AMRAP 8
Max Unbroken Hang Power Clean 155/105
30 Air Squats Every break
3 Rounds For Time
800m Run
50 Deadlifts 95/65
EMOM 10
Min 1-3 Wall Walks
Min 2-12 Bent Over Row
4 RFT
20 OH Lunges (in place) 95/65
25 GHD Situps
10 Rounds For Time, With a Partner
15 Russian KB Swings 70/53
15 Up-Downs Over KB
15/11 Calorie Row
Partner completes 1 full round, before switching (Each partner completes 5 rounds)
“Nancy”
5 Rounds For Time
400m Run
15 Overhead Squats 95/65