November 3, 2015

A) Warm up:500 m row

3 rounds not for time:

10 Dowel pass through 

10 reverse grip dowel pass throughs

30 second wall facing handstand hold 

10 beat swings
B) Every 90 seconds for 9 minutes:

5 Strict dips at 3010
C) 20 minute AMRAP:

50 wall balls 20 lb/14 lb

50 double unders

40 box jumps 24″/20″

40 toes to bar

30 chest to bar pull-ups

30 burpees

20 Power cleans (145 lb/100 lb)

20 Jerks (145 lb/100 lb)

10 Power snatch (145 lb/100 lb)

10 muscle ups

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