Tuesday 11/20/18

5 Rounds for reps

Max Effort Single Arm DB Bench Press

Max Effort Single Arm Ring Row

3 Rounds for time

400m Run

3 Rope Climbs

10 DB Push Press Right Arm
10 DB Push Press Left Arm

15 Kettlebell Swings (70/55)

15 Ring Dips

Monday 11/19/18

 Back Squat 1×1

1 Rep @ RPE 8 (90-93%)

 Back Squat 5×5

-20% from Single at RPE 8

(70-74%)

 Grace

30 reps for time of:
• Clean & Jerk 135/95#

 Max Lateral Burpees

After “Grace”, perform max effort burpees until 8 minutes is up.