november-30CFE:

5 X 600m run/row, 10 DB/KB snatch (53/35) rest 30 sec
Then “death by goblet squats and weighted sit-ups”
0-1, 3 goblet squats, 3 weighted sit-ups (plate)
1-2, 6 goblet squats, 6 weighted sit-ups
2-3, 9 goblet squats, 9 weighted sit-ups ………..up by 3 until you cannot complete reps in 1min.

CF:

A. Warm Up
B. EMOM 10 2x Squat Clean @ 75%
C. “Tommy V”
21 Thruster 115/75
12 Rope Climb
15 Thruster 115/75
9 Rope Climb
9 Thruster 115/75
6 Rope Climb

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