November 2022

6:30-9 am Complete as many rounds as possible in 15 minutes of:7 muscle-ups scales36 kettlebell swings ♀ 35-lb KB ♂ 52 lb KB Scale:Complete as many rounds as possible in 15 minutes of:12 ring rows + 12 jumping dips21 kettlebell swings ♀ 25 lb KB 35 lb KB

6:30-9 am 3 Max sets of handstand push-ups or inverted holdsShoulder press3-3-3-3-3 Scale:3 max sets of push-upsShoulder press3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, started to standing with feet directly under the rope
50 double-unders Scale:Complete as many rounds as possible in 12 minutes of:3 rope climbs, from seated to standing50 single-unders

8-9 am Clean & Jerk3-3-3-3-3 Scale:Work in mechanics and technique with a much lighter weight and finding problem areas in the movement

6:30-9 am Complete as many rounds as possible in 20 minutes of:500-m row25 single-leg squats, alternating10 squat snatches ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 20 minutes of:500-m row30 assisted single-leg squats10 squat snatches ♀ 55 lb ♂ 75 lb

6:30-9 am 7 rounds12 burpee pull-upsRest 2 minutes Scale:7 rounds: 10 ring rows, 10 pushups, rest 1 minute