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12
Nov

Friday November 13, 2020

Gymnastics Benchmark (10:00 cap)

100 DU
50′ HSW
80 DU
50′ HSW
60 DU
50′ HSW
40 DU
50′ HSW
20 DU
50″ HSW

Conditioning

“The Landlord” AMRAP 12
35 DU
9 Deadlift
7 Hang P Cleans
5 Push Jerks
***Barbell (155/105)

8
Nov

Monday November 9, 2020

Strict Gymnastics Benchmarks

On the 0:00
Max set Strict HSPU

On the 2:00
Max set Strict Pull-Ups

Conditioning

“Shot Caller” 5 RFT
21 Wall Balls (20/14)
18 Alt DB Snatch (50/35)
15 Box Jumps (24/20)
12 T2B

5
Nov

Friday November 6, 2020

Conditioning

“Under The Sea” with a running 30:00 clock
For Time
2k Row
150 DUs
100 Bar Facing Burpees

In time remaining,
Build to 1RM Hang Squat Clean
***build from 65% to heavy as possible

4
Nov

Thursday November 5, 2020

Strict Gymnastics

10-9-8-7-6-5-4-3-2-1 (10:00 cap)
Strict Pull-Ups
Strict HSPU
***this is a retest from the week prior

Conditioning

“Press Coverage” for Time
18-15-12-9-6
Push Press (115/85)
Cal Bike

3
Nov

Wednesday November 4, 2020

Body Armor

7 Sets
1 Pause OHS (:10 @ bottom)
25′ DB Bear Crawl
1:00 Rest between rounds

Conditioning

“The Fray” for Time
800m Run
30 C2B Pull-Ups
30 OHS (115/85)
400m Run
15 C2B Pull-Ups
15 OHS {115/85)