NOVEMBER 22, 2017

BARBELL / Accessory 
1) Clean & Jerk, 5×3 @ 65% of 1 RM Clean
2) GH Raise, 3×5
3) Jumping or Banded Bar MU’s, 5×5,
4) Banded Face Pulls, 3×15

BODY-WEIGHT ONLY
Partner / AMRAP 20
9 Box Jumps or Step ups, 20″
7 Burpees
5 Cals Bike

METCON
2 RFT / 20 cap
50/40 cal Row
450 Singles / Rx+ – 150 Double-unders
30 Front Rack Lunges, 95/65 | 75/55

KICKER
For Time:
21 Burpees, 9 Pull-ups
15 Burpees, 15 Pull-ups
9 Burpees, 21 Pull-ups