Monday 17th November

Front Squat
5 x 3

Saturday 15th November

5 rounds (60/40kg):
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
REST 2 MINUTES:
3 rounds (20/15kg):
10 Alt Front Rack Lunges
20 Strict Presses
1 x Block Run

Friday 14th November

20 minute AMRAP:
2 Rope Climbs
10 Toes to Bar
20 Slams (9/6kg)
Block Run

Thursday 13th November

For time:
30-20-10
Wallballs (9/6kg)
Box Jumps
Burpees

Wednesday 12th November

NG Bench Press
5 x 5

Tuesday 11th November

For time:
15-12-9
Thrusters (50/30kg)
Pull-ups
20m Blue Band Sprint

Monday 10th November

Front Squat 
5 x 5