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