08 Nov November 7, 2018 Posted under: Workouts SKILL/STRENGTH: 3 cycles, rotating every 1 minute Station 1 – handstand walk 10 meters (scale to handstand hold shoulder taps x 20 OR wall walk x 3) Station 2 – dips x 8 – 10, ring or stationary Station 3 – bar hang x max time (Cap @ 1:00) WOD: For time, 50 x Kettlebell swings 40 x Walking lunges dumbbells 30 x Burpees 20 x cals on rower 10 x Bar Muscle-Ups 20 x cals on rower 30 x Burpees 40 x Walking lunges 50 x Kettlebell swings OLYMPIC LIFTING STRENGTH: A) Snatch (High hang + mid hang + floor) every 1:30 for 8 sets, start @ 65%, build as you go B) Snatch Pull 3 x 2-5 @ 80-110% C) Pause OH squats 3-3-3 w/2 sec pause @ bottom WOD: 8:00 AMRAP BUY IN, 200 m farmer’s carry AHAP, then max reps of 30 x double unders 15 x sit ups