Nov 17-23

A) Every 90 seconds for 15 minutes

• 4 Deadlifts
• 3 Hang Cleans
• 2 Front Squats
• 1 Thruster

Cues

• Push the floor away with your deadlifts.
• Bar stays close. Like zipping a jacket, not arcing away from you.
• Elbows fast through, under the bar.
• Stand tall before you squat. Avoid diving into Front Squat.
• Exhale on the thruster punch.

Notes

• Choose a load that allows all four movements to stay crisp for the full 15 minutes (typically 40–60% of clean). The thruster should be the limiter, not the deadlift.
• If grip is failing early, cue lat tension rather than squeezing harder.

B) 5 Rounds

• 15/12 Cal Row
• 15 Burpees

– 1 min rest –

Note:

• Legs, hips, arms. Finish tall, soft hands.
• Stroke rate target: 24–29 spm.
• If keeping score, your score is your slowest round. Aim to be intense and consistent over 5 rounds.

A) Every minute on the minute for 24 minutes:

• Minute 1: 6 Clean and Jerks
• Minute 2: 12 Strict Handstand Push-ups (Scale to Kipping HSPU, DB Strict Press)
• Minute 3: 60 Double-unders (90 Singles, or :40 of work)
• Minute 4: 18/14 Cal Row (12/9 Bike)

Rx: 135/95 Barbell

Notes

• Treat it as 5 x 4-minute blocks, not a 20-minute blur.
• Barbell first, breathing second: crisp positions on clean & jerks; if form degrades, reduce load before forcing speed.
• Protect your shoulders: handstand push-ups must stay strict and controlled; break early to avoid failure.
• Jump rope is your “reset” station: stay relaxed, soft hands, and calm breathing. Don’t sprint the rope.
• Machine is your governor: pick a repeatable pace you can hold all 5 rounds, not your 1-round max.
• Aim to finish each minute with :20 to spare; if you’re running over, scale reps or load to preserve the stimulus.

A) For Quality

10-9-8-7-6-5-4-3-2-1

• Deadlift (RPE 7-8) 315#
• Dumbbell Floor/Bench (50/35) 90#db’s
• Sandbag Cleans (AHAP)

Rx Weights:

• Deadlift (315/225)
• DB Bench (50/35)
• Sandbag (150/100)

Cues & Notes

• Breathing controls output. Use nasal or controlled breathing between movements to keep HR in check; avoid breath-holding except during bracing.
• Quality > speed. There is no time component; move with control, hit clean positions, and treat every rep as a stand-alone effort.
• Maintain consistent midline tension;
• Press with intent, not aggression. Maintain upper back tension, and control the dumbbells on the descent.
• Sandbag cleans = whole-body integration. Stay patient through the lap, then drive vertically, don’t yank with your arms.
• Allow natural pacing. Rest between movements as needed to maintain clean positions and avoid technique breakdown.

B) Core Finisher

• Min 1: Side Plank Hold (R) – every :10 – Hip Lift Pulses
• Min 2: Side Plank Hold (L) – every :10 Hip Lift Pulses
• Min 3: Dead Bug – 3 sec hold at bottom
• Min 4: Russian Twists
• Min 5: Hollow Hold – every :15 – 3 Hollow Rocks

A) Upper Body Pump (No Measure)

1.) 4-5 SETS

• 8 Slight Incline DB Bench Press*
• – :30 Rest –

*The goal is still to create the biggest pump possible in the shortest time possible. That means strictly timed rest periods of no more than 30 seconds and not being afraid to reduce the weight when needed.

2.) 3-4 SETS

• Max Reps Wide-Grip Pull-ups (Minimum 8, Weighted if possible)
• 6-8 Single Arm DB Rows
• – 1 min Rest –

3.) 3-4 SETS

• 8-12 Seated DB Shoulder Press
• – 1 min Rest –

4.) 2 SETS

• 12-16 DB Skull Crushers
• 16-20 DB Lateral Raises
• -Rest 1:00 b/t Sets-

GOAL: RPE 9, MASSIVE upper body pump. A bunch of feel-good push/pull supersets. Don’t train like a wimp and take these sets close to failure.

B) Arm Finisher

4 Rounds

• :40 Banded Biceps Curls (fast, active, find a good pump)
• :20 Hold arms at 90 degrees

– rest 1 min

4 Rounds

• :40 Banded triceps extensions
• :20 Hold arms extended

A) 5 Rounds For Time (FT)

• 500 meter Row
• 12 Back Squats (225/175 or RPE 7-8)

Time cap 18 mins

Alternative: Sandbag Bear Hug Squats, if you find your lower back gets strained.

Cues & Notes

• Move with purpose, not panic. Keep a steady pace on the row so you can attack the squats.
• Stay calm on the rower, strong under the bar. Control your breathing so bracing is reliable each round.
• Quality reps beat fast reps. Smooth back squats will keep your heart rate from spiking.
• Find a repeatable rhythm early. Each round should look nearly identical in pace and positions.

Estimated RPE Target: RPE 7.5–8

Heavy enough to demand focus each round. Light enough to preserve clean technique and consistent pacing. Appropriate for athletes who adjust away from the Rx load.

B) Core/Accessory Finisher

2-3 Rounds

• 10/side Pallof Press (tight core through obliques, fight rotation)
• 6-8 Ab Wheel Roll Outs
• 15 Slow Reverse Crunches
• :30 Active Hang

A) Soul Crusher: “Hurry Up”

12 min of max cal row

• *Every 90 sec, including 0, perform:
• 5 Deadlifts
• 4 Hang Power Cleans
• 3 Thrusters

Barbell @ 95/135

Rest 90sec

12 min of max cal ski

• *Every 90 sec, including 0, perform:
• 2 Wall Walks
• 4 HSPU
• 6 Alt. Shoulder Taps

Rest 90sec

12 min of max cal bike

• *Every 90 sec, including 0, perform:
• 30 Alt. Single Unders
• 20 Double Unders
• 10 Crossover Single Unders

B) Partner WOD: GOOSE

For Time (with a Partner), You Go, I Go (YGIG) except run together

106 Deadlifts (135/95)

Then, 7 rounds of:

• 3 Rope Climbs
• 15 Thrusters (135/95)
• 15 Kettlebell Swings (70/53-red/green)

Then, 400 meter Run with a plate (45/25)