Sumo Deadlift (16) 1 set of 10 reps at 45% 1 set of 8 reps at 50% 1 sets of 6 reps at 60-65% 4rds For Time: 10 Deadlifts at 50% 1RM 14 Toes to Bar (V-Ups) 250m Row Mobility Finisher

BENCH MAX DAY NEXT WED. DEC 17TH! 5 sets: (20) 3 Bench Press Goal same weight as 11/13 8min Ladder 2-4-6-8-10-12... Push Jerk (155/105) 20-40-60-80-100-120... Double Unders

Back Squats 4 sets of 8 reps, Adding. Start at 45% 13min AMRAP 14 Box Jump Overs (24/20) 12 Alt. DB Hang Squat Cleans (50/35) 8 Strict Pull-Ups

Find a 1 rep Snatch 3 reps at 45% 3 reps at 55-65% 2 reps at 65-75% 2 reps at 75-80% 1 rep at 80-85% 1-1-1-1-1... at 85-90%++++ (adding) or 5-10lb heavier than last time 12/2 GOOD LUCK! SMILE AND HAVE FUN!!

4min AMRAP/4min Rest x 4 1. 21cal Row 21 Air Squats 2. 15cal Bike 15 Burpees 3. 12cal Row 12 Toes to Bar 4. 9cal Bike 9 Alt Jumping Lunges