Strength: C&J :10 EMOM (1 Clean + 2 Jerks, Build by Feel) WOD: 15 Minute AMRAP Lifestyle: 7 jumping pull-ups 9 power cleans 95/65 16 walking lunges  Fitness: 7 C2B Pull-ups 9 Power Cleans 135/95 16 Walking Lunges Comp: 7 Bar MU’s 9...

Front Squat 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 4 RFT 25 KB Swings  10 Front Squats 135/95rx, 185/125E 25 Sit-ups Comp: 70/53 , 185/125 Fitness: 53/35, 135/95 Lifestyle: 35/26, 95/65

Honoring Veterans Day Strength: C&J :10 EMOM (2 Cleans + 1 Jerk, Build by Feel) Benchmark WOD: “Armistice” AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups

WOD: Tabata’s 10 yd Shuttle Run – Rest 2 Minutes KB Swings – Rest 2 Minutes Assault Bike Calories – Rest 2 Minutes Sit-ups

Front Squat 1RM WOD: 7 Minutes Lifestyle: jumping or banded pull-ups  Fitness: Max pull-ups Comp: Max C2B Pullups or muscle ups  Top of each minute – 7 Front Squats *Use 40% of today’s 1RM

Deadlift 5 @ 50%, 5 @ 55%, 5 @ 60% Benchmark WOD: 14.3 AMRAP in 8 minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lb) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185...