Monday november 16th - saturday 21st

Monday:
Strength: 5 front squat + 7 back squat x 4

Conditioning: For total time (including rest)
4 rounds 
15 T2B/ 12 front rack lunge @ 60/40 run 200
Rest 1 minute
Run 800m

Tuesday:
Strength:
Power clean
2 EMOM X 10

Conditioning:
3 x 5 minute AMRAP's/rest 2-3 minutes between
18/16 cal row
15 deadlifts @ 100/70kg
12 burpee over bar
max box overs @ 60/50
* Score = accumulate box over

Wednesday:
Strength:
2 push press + 3 split jerk x 5

Conditioning:
AMRAP in 12 minutes
Max OH squats @ 52.5/35kg
*E3MOM run 400
(0, 3, 6, 9)

Thursday:
Strength:
Skin the cat
2-3 EMOM x 7

Conditioning:
AMRAP in 6
7 strict pullup
9 HR pushup
12 V-up
rest 3 minutes
AMRAP in 6 minutes
7 pullups
9 pushups
12 situps

Friday:
Strength:
Power snatch
2 EMOM x 10

Conditioning:
75 double unders
24 pistols
30 hang power snatch @ 52.5/35kg
24 pistols
75 double unders