Monday 11/11

CFF:
A. Three sets, not for time, of:
Sit-Ups x 10 reps
Strict Ring Rows x 7-10 reps
Kettlebell Swing x 5 reps each arm

B. Take 10 minutes and build to a heavy Jerk (power or split) from the rack
C. Complete as many rounds and reps as possible in 8 minutes of:
Hang Power Cleans x 5 reps
Push-Ups x 5 reps
Box Jumps x 10 reps

CFP:
A. Three sets, not for time, of:
GHD Sit-Ups x 10 reps
Chest to Bar Pull-Ups x 7-10 reps
Kettlebell Snatch x 5 reps each arm

B. Take 10 minutes and build to a heavy Jerk (power or split) from the rack
C. Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Power Cleans x 5 reps
Push-Ups x 10 reps
24/20 Box Jumps x 15 reps