Friday:  November 22, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder rotation stretch, :90/side

20 Spidermans
Run 1 Lap (or 150m row)
20 Kip Swings in sets of 5
Run 1 Lap (or 150m row)
20 KB Swings

Strength/Skill(15:00 – 35:00)

Back Squat:  5×5 at 90% of your 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
Run 2 Laps (or 300m row)
12 KB SDLHP
9 KB Lunges (each leg)

12 Ring Rows

Performance
AMRAP 18 Minutes
Run 2 Laps (or 300m row)
12 SDLHP 95/65lbs
9 Front Rack Lunge Steps 95/65lbs (each leg)
6 Chest to Bar Pull Ups

Option 2:  75/55lbs on the barbell and regular pullups

Competition
AMRAP 18 Minutes
Run 2 Laps
12 SDLHP 95/65lbs
9 Front Rack Lunge Steps 95/65lbs (each leg)
6 Ring MU