As many rounds as possible in 20 minutes:Athlete 1: Run/Row 400 metersAthlete 2: Manmakers, As many reps as possible

Box Squat4 x 6-5-4-6-5-4 “Fran”21-15-995 pound ThrustersPull-ups

Ring Pull-up4 x 1.1.1.1 3 rounds for time:Plate Jump, 50 repsAirDyne or Row, 15 caloriesRenegade Rows, 10 reps

Snatch Grip Deadlift4 x 2.2.2 Every minute on the minute for 12 minutes:Minute 1: 50 pound Box Step overs, 24″Minute 2: 50 pound Dumbbell DeadliftMinute 3: Sit-outs

Floor Press4 x 4-6 2.2 For time:53 pound Kettlebell swings, 50 repsAnterior reaches, 50 repsSit-ups, 50 repsAnterior reaches, 50 reps53 pound Kettlebell swings, 50 reps

Low Bar Back Squat4 x 6-5-4-4 Complete as many rounds as possible in 15 minutes: Run 400m or Row 500mthen complete 5 rounds of:Pull-up, 5 repsPush-ups, 10 repsSquats, 15 rep

Warm Up November As many rounds as possible in 18 minutes:Athlete 1: 53 pound Kettlebell Swing, 21 repsAir Bike, 9 calsAthlete 2: Sit-ups, As many reps as possible Score is total sit-ups.

Box Squat4 x 4-6 As many rounds as possible in 11 minutes:135 pound Hang Power Clean 6 reps135 pound Front Squat, 2 reps135 pound Press, 2 reps135 pound Front Squat, 2 reps Once you pick the bar up for the first Hang Power Clean you must complete the full ‘set’ of 12 reps for the round to count.

Ring Pull-up4 x 4-6 5 rounds for time:Double Unders, 50 repsToes to Bar, 15 reps

Snatch Grip Deadlift4 x 4-6 5 rounds for time:40 pound Dumbbell Split Clean, 15 reps40 pound Dumbbell Split Jerk, alt 10 reps Anytime the Dumbbells come to rest on the ground complete 15 calories on an AirBike.