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!!!