Mon Nov 3

Train
3 Rounds For Time (12 Min Cap):
21 Bar-facing Burpees
15 Deadlifts @ 225/155
12-9-6 Bar Muscle-ups

Move
12 Min AMRAP:
9 Burpees
7 Kettlebell Deadlifts
5 Ring Rows / Jumping CTB Pull-ups

Warm-up
2 Sets:
12/9 Calorie Row
8 Barbell Upright ROws
12/9 Calorie Row
12/12 Side Plank Hip Touch

Strength/Accessory
Dumbbell Farmers Lunges:
12 Reps @ RPE 8, Every 90s x 4 Sets

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Stimulus
Strength: RPE = rating of perceived exertion (out of 10). 12 total reps, selecting a weight that is hard but able to maintain with minimal rest between sets

Train/Move: Weight of deadlifts should be no more than 60% of your 1RM. Each round has the same volume of burpees and deadlifts, BMU decrease by 3 each round.

Monday Weightlifting

Snatch Pull to hip + 2 Snatch: 4 x 1 @ 84%

Clean + 2 Jerk: 4 x 1 @ 84%

Snatch High Pull: 5 x 4 @ 98%

Back Squats: 4 x 6 @ 72%

Snatch Grip Rows: 5 x 8 @ 70%