Monday November 15th:

Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

EMOM 12:00
o- +1-2 strict pull ups
e- +1-2 strict ring dips

For time:
Buy in – 20 toes to bar
6 rounds
6 BMU // 9 chest to bar
30 double unders
6 double DB man makers
Buy out – 20 strict pull ups

Accessory
3 sets
20 GHD sit ups
20 BANDED pull ups, unbroken sets.

Thursday November 18th:

Warm up- 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

15:00 AMRAP for quality
300 m row
10 strict pull ups
10 toes to bar
20 sit ups

20:00 AMRAP
4 BMU // 6 chest to bar
8 DB thrusters
24 double unders

Accessory
3 sets 15-20 DB rows each arm
3 sets 20 v ups
3 sets 20 push ups