11/28/12-12/1/12

11/28/12
REST

11/29/12
Warm-up: 2min wall-sit, 500m row
A) 1RM back squat
B) EMOM(10)- 1 front squat w/ 90% (295)
C) 5rds- 2 tire flips w/ 600lbs and 50yd sprint w/ 2min rest between

A) 395
C) :37, :34, :32, :26, :25

11/30/12
A) 20min AMRAP @80%- 10 hollow rocks, 10 goblet squats w/ 1 pood KB, 10 KB around the worlds (5 each side), 4 burpee+crawl under 18" beam, 10sec skin-the-cat hold, 20 sledgehammer strikes (10 each side)

A) 7 rounds

12/1/12
Warm-up: 500m row, 20 push-ups
A) 5x1 hang power snatch+1 hang snatch 
B) 5x1 full snatch w/ 80% (185)
C) 3x8 DB bench press
D) EMOM(10)- 3 MUs and 10 box jumps to 24" (first 5 rounds were bar MUs and last 5 rounds were ring MUs)

A) 175
B) 80s, 90s, 95s