odd: 5 power snatch
even: 5 ohs

use 65-75% of ohs PR

Wittman 7RFT

15 kb swings 53\35
15 power cleans 95\65
15 Box Jumps

Oh plate reverse Lunges
Bicycle crunches
glute Bridge March
Penguins
Jump squats
V-ups
Trx alligator (first rnd L, second round switch)
Flutter kicks

45 on:15 switch x2 rounds
Everybody has they're own may +Trx

20

Every 3min for 15min (5 sets)
Bench press x 2 reps
Rest 2-3min
Build to todays heavy 2-RM.

6 Rounds for time:
5 Cluster 50/35kg
10 Supine ring-row
15 Sit-up

*1 Cluster = Squat clean to thruster

5x2 @ 75-85%

Deadlift 5 x 1, 90 %

1RM: 1 x Heaving Snatch Balance + 2 OHS

20min AMRAP
100 Double Unders
30m Walking Lunges

(5m=1rep)
106reps/round

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.