24
11
2021
DUS and Pull-ups
100 Double-unders 15 Strict Pull-ups 80 Double-unders 20 Chest-to-bar Pull-ups 60 Double-unders 25 Pull-ups
23
11
2021
Lunges and S2O
4 Front-rack Lunges (60/40 kg.) 4 Shoulder-to-overheads AMRAP 7 min.
22
11
2021
Sumo Deadlift 7×1
1-1-1-1-1-1-1
21
11
2021
20 Rope Climbs
20 Rope Climbs Every 2 min. perform 15-m. Handstand Walk
20
11
2021
Partner Workout
Wall Balls (9/6 kg.) AMRAP 4 min. Double-unders AMRAP 3 min. Jumping Pull-ups AMRAP 2 min. Air Squats AMRAP 1 min. * Partner Wall Balls * DU I-go-you-go * Synchro Jumping Pull-ups * Synchro Air Squats
19
11
2021
Kettlebell and Rower
100 KB Swings (24/16 kg) 50 KB Plank Taps 25 Alt. KB Pistols 1K Row