1) WARM-UP:

Stretch

Mobility: Infant Squats x 5, Squat Rotations x 5 each

2 Rounds:

10 x Wall Balls

15 x KB Swings

2) STRENGTH: Alt. EMOM 10

Bench Press x 4@75%, 2@80%, 1@85%, 1@90+%, 1@95+%

Ring Rows x 10

3) CONDITIONING: Every 2 min for 6 min

200yd shuttle (10 x 20 yds)

4) METCON: Repeat from 11.23.18

Partner “The Seven”

7 rounds: *Alternate Movements with partner

7 x HSPU (Rx+ Deficit @4/2”, scaled modified or DB Strict Press)

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

7 x Knees to Elbows (scaled Knee raises)

7 x Deadlift @185/125 (Rx+ 225/155, scaled less than or equal to 155/105)

7 x Burpees

7 x Swings @53/35 (Rx+ 70/53, scaled 35/26)

7 x Pullups (Rx+ C2B, scaled band or 14 x Jumping Pullups)