November 17-22

Monday

"tonto"

5 min AMRAP
20 meter sprint 
25 wall balls
2 min rest
4 min AMRAP

40 m Sprint

20 front squats 95/65

2 min Rest
3 min AMRAP

60 met sprint

15 hang cleans 115/75

2 min Rest
2 Min AMRAP
80 sprint
10 shoulder to overhead 135/95

Tuesday

3x20 backsquat add 5-10% if you got all 20 in a row last week

10 RNDS
3 deadlifts 405/275 or 90%
5 muscle ups
7 box jumps

Wednesday

"make up max day"
(the rower must be in use for you to run everyone must row at least once and if your alone row them all)
Row/run 500
50 thrusters 45/25
row/Run 500
30 thrusters
row/run 500
20 thruster

Friday

Team of 2 row
6,000 Each person rows 500 at a time
while you are resting its
Do 20 Deadlifts at 50%

Saturday

5k Run

Workouts for November 9 thru November 15

Monday

Lift
  Squat 3s x 20r @ 50% 1RM
WOD - 20 min AMRAP
  30 sec handstand hold
  30 sec bar hang
  30 sec squat hold
  30 sec L-sit
  30 sec chin over bar

Tuesday

WOD - 3 rounds for time
  3 Cleans @ 90% 1RM (Must do full squat clean)
  15 burpees

Wednesday

Lift
  Dead Lift 3s x 20r @ 50% 1RM
WOD - Tabata x 2 rounds
  Wall ball
  Sit ups
  Slam ball
  Run

Thursday

Rest Day!

Friday

WOD
  Row a sub 1:35/1:55 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:45/2:05 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:35/1:55 500 meter split time as long as possible

Saturday

Lift
  Clean 4s x 2r @ 70% 1RM
WOD #1 - 2 min AMRAP
  5 push ups
  5 ring dips
WOD #2 - 3 min AMRAP
  1 thruster
  1 back squat
WOD #3 - 3 min AMRAP
  5 pull ups
  5 bent over rows 125/80

Sunday

Day of rest!!!

Nov 2-7

Monday
OH squat max (30 min)

12 min AMRAP
250 row
Deadlift x7 @80%

Tuesday
Clean and Jerk max
If you can clean more than you jerk continue to clean max.  must squat

400 run
50 pull ups
400 run
50 push ups
400 run
50 sit ups
400 run
50 squats

30 min cap

Wed
EMOM
0-5 min 5 thrusters 75/35
5-10 min 5 thrusters 95/45
10-15 min 5 thrusters 115/55
continue adding in this way tell you cant complete the rnd

Friday
Bench max

30 box jumps
30 ctb pull ups
30 ktb swings
30 overhead walking lunges 95/65
30 kte
30 push press 95/65
30 good mornings
30 wall balls 20
30 burpees
30 triple unders 200 reg

Sat
Snatch max

10 rnds
5 push ups
10 sit ups
15 squats