WOD / Monday, November 19

Strength/Skill
EMOM x 8:00 of: 
Odd - 1 Power Clean + 2 Pause Front Squats @ 70-75% 1RM 
Even - 5-7 Strict Pull-ups

Rest, then...

3 rounds for time of: 
10 Power Cleans, 135lbs/95lbs
10 Pull-ups
100m Run

Rest 3:00

3 rounds for time of: 
10 Front Squats, 135lbs/95lbs 
10 Ring Dips 
100m Run

Beach Muscles 
3 sets of: 
12 Romanian Deadlifts
20 GHD Sit-ups 
15 Skullcrushers

Competitors

1. Strength/Skill
2. WOD 
165lbs/115lbs
3. Aerobic 
7 sets of: 
8 BBJO, 24”/20” 
200m Row 
40 Double-unders 
Rest 1:30
4. Gymnastics 
5 rounds for quality of: 
3 Ring Muscle-ups 
3 Bar Muscle-ups

Powerlifting (10:00am)

A. Floor Press: 3 sets x 5 reps @ 75-80%
B1. 3 sets of: 12-15 Supine Bodyweight Rows
B2. 3 sets of: 8-10 Bar Dips
C. AMRAP in 10:00 of: 10 KB Floor Press + 10 KB Flutter Kicks + 10 KB Glute Bridge Press + 10 KB Hollow Rocks

Rocco Di Jerlando