Week 11

Monday: 
A. SC TnG x 3; rest 10sec in Rac + SJ x 1; rest 2-3mins x 5
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess
+
AD 20sec all out
rest walk 3-5mins x 4

Tuesday:

Run 800m 90% 

5mins amrap 90% effort
10 cal's Dyne / 30 Mountain Climbers 
4 PC and jerk 155/95#

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

Run 800m 90% 

*3 minutes rest between sets 

Thursday

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
15 Ring Rows 
rest walk 4 mins

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4mins

rest as needed

1min max distance on AD - Who can go the farthest!!??

Saturday: 

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM – 8 min – 8 CTB chin ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

+100 Thrusters @ 95# for time!