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181117

WARMUP: 3 RDS

Double Unders/Single Unders x 30seconds

Planks (front/side/side) x 30seconds

Row/Bike/Ski x 30 seconds

Team of 3:

*2 people working on each AMRAP while one person is resting for the 5min, split reps between the two, each person must do 2 of the AMRAPs

1) AMRAP 5:

30 x Double Unders (60 Single Unders)

30 x Burpee to Plate @45/35

2) AMRAP 5:

20 x HSPU (Rx+ @4”/3” deficit, scaled Hand release Pushups)

20 x Alt. Pistols (Rx+ Weighted @35/25, scaled SL Squat to bench)

3) AMRAP 5:

10 x Deadlift @185/125 (Rx+ 225/155, scaled less than or equal to 155/110)

10 x Thrusters @95/65 (Rx+ 135/95, scaled less than or equal to 75/55)

—5 min rest—

For Time: Team of 3

40 x Synchronized Alt. DB Snatch @50/35

60 x Box Jump Overs @24/20 (conga line style)

40 x Air Squats each (one person must complete all reps before next person goes)

Earlier Event: November 16
181116
Later Event: November 19
181119