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Thursday, November 25th 2021

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
5/5 Airplanes
9 Band pull aparts
3 Deadlifts @ascending

Strength
Deadlift (3×5 @75%)
Rest 2-3mins b/w sets

Score: Heaviest set
TC: 8mins

Scaling options
Beginner,Intermediate,COMP
As Written

Metcon
Metcon (Time)
On a continuously running clock,

0:00
For time
100 Kettlebell swings 32/24 Kg
*Every break complete 10 Ring dips

Metcon (AMRAP – Rounds and Reps)
15:00
AMRAP 10minutes
8 CTB
10 Over Unders 30/24"
15/12 Cal Row

Score: 2 scores.
1. Time
2. Rounds + reps
TC: 25mins

Scaling options
Beginner
100 Kettlebell swings @light
*Every time you put the kb down complete 5 Burpees
15:00
AMRAP 10
8 Ring rows
10 Over Unders @24/20"
15/12 Cal Row

Intermediate
100 Kettlebell swings @32/24 Kg
*Every time you put the kb down complete 5-10 box supported ring dips
15:00
AMRAP 10
8 Pull Ups
10 Over Unders @30/24"
15/12 Cal Row
Comp
As Written

Extra Accessory
Metcon (Weight)
3 sets
50′ Death march + 60 sec Weighted Wall sit