Sunday, November 20

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">10 Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">10 KB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">10 Jump Squats</span></p><p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">20 Bodyweight Russian Twists</span></p><p dir="ltr"><span id="docs-internal-guid-df9b63c1-7fff-0364-980a-8da7c4d2fbec">:15 Hollow Hang or Hold</span></p>

Weightlifting
EMOM X 12 (Weight)
<p dir="ltr"><span id="docs-internal-guid-561683cb-7fff-6607-1fa2-2616fb5f2189">EMOM X 12</span></p><p dir="ltr"><span id="docs-internal-guid-561683cb-7fff-6607-1fa2-2616fb5f2189">Minute 1: :30 Hollow Hang</span></p><p dir="ltr"><span id="docs-internal-guid-561683cb-7fff-6607-1fa2-2616fb5f2189">Minute 2: 8 Hollow Rocks + 8 Superman</span></p><p dir="ltr"><span id="docs-internal-guid-561683cb-7fff-6607-1fa2-2616fb5f2189">Minute 3: :45 DBL KB Front Rack Hold</span></p>

Metcon
« Huey » (AMRAP – Rounds and Reps)
AMRAP X 16
30 Box Jumps (24/20)
30 Sit-Ups
100m DBL KB Front Rack Carry (53/35lb) (25/15kg)

<p><span id="docs-internal-guid-999c7d01-7fff-e5d3-a412-df662cae9b42">&nbsp;(Last seen 6/9/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-273d6a0e-7fff-f837-daf0-c424c227ab1c">1:00/Side Kettlebell Calf Smash</span></p><p dir="ltr"><span id="docs-internal-guid-273d6a0e-7fff-f837-daf0-c424c227ab1c">1:00 Cobra Stretch</span></p>