November 4th

a. CGBP @ 12, 8, 6, 12, 8
rest 3min b/t sets
b. 10min EMOM
odd- 50m farmers carry w/ 55# each hand
even- 10KB snatch per hand 35#
c. 12min EMOM
2-3 WTD pull up: 10# all 3reps
4 Ring dip strict if possible: all strict!
d. 1 MU every other min: 14min
Notes: Finally, these were EASY. Huge hip extension, fast turn over. Caught high! 🙂

20min Z1 AirDyne
1xBelow knee hang PC
1xHid-high HPC
1xSplit Jerk
Build this complex to a tough (not all out max) in 12min- must do 6 sets minimum
105, 115, 120, 125, 135, 145, 155

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