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181130

1) WARM-UP: 2 Rounds

10 x Step-Ups

10 x KB SDLHP

5 each x Wall Touches

2) GYMNASTICS: Alt. EMOM 10

Pullups x 4-8

Pistols x 6-10

—2 min rest—

3) CONDITIONING: 5 min

0:00-2:00 20/16 x Cal Row/Ski/AAB or 1:30 max calories

2:00-3:30 15/12 x Cal Row/Ski/AAB or 1 min max calories

3:30-4:30 10/8 x Cal Row/Ski/AAB or 1min max calories

4) METCON: 20 Rounds For Time

Team of 2, alternate rounds

2/1 x Rope Climbs

3 x Power Clean @155/105

4 x Lateral Bar Burpees

*Rx+: Legless, 185/125

Scaled: Rope Pulls or 10 x Ring Rows, less than or equal to 135/95 or 70% of Max Clean

Earlier Event: November 29
181129
Later Event: December 1
181201