5 mins Work - 1 min Rest
# 10 Squat Cleans
50 DU's
Max Bar Over Burpees
# 10 Bar Over Burpees
50 DU's
Max Squat Cleans
# 10 SHTOH
50 DU's
Max HSPU/Deficit HR Push ups
# 10 HSPU/Deficit Push ups
50 DU's
Max SHTOH
Format
# Synchronized Reps
One Works One Rests
Weights
RXD 60/40 kg
Scaled 1 - 50/32.5 kg
Scaled 2 - 40/25 kg
Warm Up – 3 rounds for quality 15/12 Cals AD 10 Press Ups Banded Shoulder / Lat Stretch (45 secs each arm) 12 Med Ball Squat Cleans (9/6) “Ski Slope” AMRAP x 20 MINS or 10 RFT: 200m Ski (250m Row) 5 P
Well what a week in the box, there was some tough workouts and you all faced the challenges head on. Well done! As November comes to an end and December starts we are heading into the festive season a
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU