November 2023

6:30-9 am For time:10 squat snatches, ♀ 65 lb ♂ 95 lb10 squat snatches, ♀ 75 lb ♂ 115 lb10 squat snatches, ♀ 85 lb ♂ 125 lb Scale:For time:10 squat snatches, PVC pipe or dowel10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb10 squat snatches, ♀ 45 lb ♂ 55 lb

6:30-9 am 4 rounds for time of:15 pull-upsRun 200 meters15 box jump-overs*Run 200 meters *For the box jump-overs, jump completely over the box. ♀ 12-in box ♂ 20-in box Scale:3 rounds for time of:15 assisted pull-upsRun 200 meters15 box jumpsRun 200 meters ♀ 12-in box ♂ 20-in box

8:30-9 am With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift. Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible Scale: either a lighter starting weight to

8-9 am Complete as many reps as possible in 8 minutes of:1 strict handstand push-up3 overhead squats2 strict handstand push-ups3 overhead squats3 strict handstand push-ups3 overhead squats4 strict handstand push-ups6 overhead squats5 strict handstand push-ups6 overhead squats6 strict handstand push-ups6 overhead squats7 strict handstand push-ups9 overhead squats Continue until time expires, adding 1 handstand push-up

6:30-9 am Clean and jerk1-1-1-1-1-1-1

8-9 am Murphs House:400m Run15 pull ups30 pull ups45 squats DT’s House:2 rounds12 deadlifts9 hang power cleans6 push jerks Hollyman’s House5 rounds5 wall balls3 push jerks1 power clean Loredo’s House24 air squats24 push ups24 walking lunges200m run Hotshots 1930 air squats19 power cleans7 strict pull ups409m run

6:30-9 am 4 rounds for time of:Run 400 meters15 ring dips Scale:3 rounds for time of:Run 400 meters20 jumping ring dips

8-9 am For time:Run 400 metersThen, 40-30-20-10 reps of the couplet:Wall ballBox jumpThen, run 400 meters10/14 lb, 16/20” Scale:♀ 6-lb ball, 8 in box♂ 10-lb ball, 12 in box

6:30-9 am Complete as many rounds as possible in 10 minutes of:12 dumbbell deadlifts9 dumbbell hang squat cleans6 dumbbell push jerks ♀ 25-lb DBs ♂ 35-lb DBs Scale:Complete as many rounds as possible in 10 minutes of:12 dumbbell deadlifts9 dumbbell hang squat cleans6 dumbbell push jerks

6:30-9 am 5 rounds with a 2-minute rest in between, of any (or any combination) of:Swim 100 metersORRun 400 metersORRow 500 metersORBike 1000 meters