Every 2min for 20min (10 sets)
Power clean x 1.1
(Rest 10s between singles)

Takomo endurance Saturday:

Teams of two:

10 rds:

10 cal row
5 unbroken thrusters

-other one working, other one is resting.
-both do 10 rounds.

5 rounds for maximum reps:

1 min of calories row
1 min of box jumps 30"
1 min of toes to bar
1 min rest

*Score is total reps performed

In teams of three...

1km row
30 hang power clean
50 deadlifts
70 push ups

rx: 60/40kg

5 rounds with 1:00 at each station
Station 1 – 7 Power Clean @ 60/42.5
Station 2 – 15 Wallballs
Station 3 – Max Calorie Row
The score is the total amount of calories on the rower over the 5 rounds.

12 min AMRAP of

10 pistol squats, alternate legs
7 burpees
5 deficit handstand push ups

Stamina Conditioning
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14

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.

E4MOM for 4 sets
4 hang squat clean 50/35
4 thrusters
4 STOH
8 back squats

WOD (S):
100 wall ball
90 KBS 24/16
80 thrusters 20/15
70 sit ups
60 OHS 20/15
E2MOM stop and do 3 burpees