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181126

1)WARM-UP: 2 Rounds

30 second x Sumo Squat Hold

20 x Shoulder Taps

10 x DB Reverse Flys

2)STRENGTH: Alt. EMOM 10

Shoulder Press x 12@60%, 10@65%, 8@70%, 6@75%, Max Reps @80%

Ring Rows x 12,10,8,6,6 (Increase difficulty as reps lower)

3)METCON: 4 Rounds

AMRAP 3:

3 x Push Press @75% (of estimated max according to max rep Shoulder Press)

4 x Back Squat @same weight as above

5 x Box Jump Overs @24”/20”

—1min rest—

*Bar can be in rack

*Pick up where you left off each round

*Score is total rounds and reps

Earlier Event: November 24
181124
Later Event: November 27
181127