Friday, November 6th

PRE:
Pause Front Squats (3 second Pause as Bottom) – 5×8

WOD:
AMRAP, in 15 minutes, of:
300 Meter Row/Ski/3 Lengths Sled Push
20 Wallballs
10 Push-Ups

INTERMEDIATE: AMRAP, in 15 minutes, of:
30 Double-Unders
20 Dips
10 Strict Handstand Push-Ups
5 Muscle-Ups

WEIGHTLIFTING:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat – 1@70%, 1@75%, 3@80%+
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk – 1@70%, 1@75%, 3@80%+
Back Squat – 4@70%, 4×4@75%