4 x
EMOM 10
1. Assault bike, whole minute
2. 10 Pull-ups
3. 15 WB 9/6kg
4. 20/16cal Ski-erg
5. 25 KBS 24/16kg
6. 30 DU/1min Singles
7. 25 Sit-ups
8. 20/16cal Row
9. 15 Box jump 60/50cm
10. 10 Power snatch 35/25kg

Rest 3 minutes between rounds.

AMRAP 15 min

20 KB Swings
10 Pullups or Burpee-Pullups
1 Stair Sprint

10-12 minutes of Goat work
ex. rope climp, HSPU/handstands, kip/butterfly pull ups, muscle up...

21-15-9 for time

HSPU
Power Cleans 60/40 kg

EMOM 15 min

200/150 m Row
4-6 Wall Walks
45 s Shuttle Sprint
6-8 x Pull-ups
6-8 / hand KB Snatch

EMOM 8 min

Power Snatch 2-4 reps @ 75% of TM

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.

Every 3min for 24min (8 sets) of:
3-position snatch (High hang, mid thigh, from floor)

#Strength
2 @ 50% in 4” release/2” still ladder (+ 5%), 4x4 @ day max reps of:

• BB back squat

For time:

• 1,000-m row
• 50 wall-ball shots
• 50 box jumps
• 750-m row
• 35 wall-ball shots
• 35 box jumps
• 500-m row
• 25 wall-ball shots
• 25 box jumps

Use a 20-lb. ball and a 24-in. box.