Friday November 8th

FIT

LIFT / SKILL

A) E2M x 4 (8:00)
5 Overhead Squats
(Rack or Floor)

—1-2mins Transition—

B) E:90 x 4 (6:00)
1 Snatch Pull (Floor)
+ 2 Low Hang Power Snatches
(Below Knee)
*Drop the Bar*
1 Squat Snatch (Floor)

WOD

15 - 12 - 9
Any Machine Calories
Strict HSPUs
9 - 6 - 3
Lungesters

Right into...

BUY OUT:
Accumulate 3:00 KB Farmer Hold

*(15/15/9, 12/12/6, 9/9/3, Buy Out)

(Time Cap: 20:00)

D - Choose weight, Pike Push ups/Z-Press
F - 75/55, 50/35s
P - 95/65, 70/50s

---

BURN

SWEAT

AMRAP 15
4 Devils Press
7 Double DB Front Squats
14 Calorie Row

STRENGTH

4 SETS
16 Alternating Curls
12 Squeeze Press
12 Tricep Extensions
Buy Out:
200 Banded Curls