11-22-2025

Skill : 20 minute squat snatch practice Metcon : team 100% 200 box jump overs 24/20 100 dball throws 400m

11-21-2025

Skill : 8×3 touch and go power clean Metcon : 5 rounds for time 10-Rings dips 20-Grounded toes to bar

11-20-2025

Metcon : 10-9-8-7-6-5-4-3-2-1 pairs of alternating pistols wall walks Single side Turkish sit up 35/25 Single side Turkish sit up

11-19-2025

Skill: 8×3 touch and go power snatches *work up to a working weight, 20 minute cap Metcon: for time 25

11-18-2025

Skill: 5×5 back squats Metcon: Amrap 20 20 pulls ski erg 10/8 10 Box jumps 24/20 5 dual dumbbell touch

11-17-2025

Skill : 8×3 deadlift Metcon : 21-15-9 pull ups alternating dumbbell snatches 50/35 toes to bar burpees

11-15-2025

Metcon: 7-complex : 3 touch and go snatches 95/55 21 pull-ups 5-complex : 3 touch and go snatches 115/65 15

11-16-2025

Skill : 5×5 front squat + lunge + lunge Metcon: 2 rounds 50 box step up + step + jump

11-13-2025

Skill : 8×3 overhead squat 3 second pause at bottom Metcon: 6 rounds 1- complex : squat snatch + snatch