Tuesday Nov 6 2018

Part A

Push press                       
5 x 4 @ 65% of push press (5,0,0,0)- as soon as the bar hits the shoulders dip and drive

Part B

B1-3 x 5/arm KB arm bar                                                          
B2-3 x 8/side windmills


Arm Bar Video

Part C

0-3min                                                      
50 KB swings    GP - 1/0.75     OP - 1.5/1.25    CP - 1.75/1.5                                                  
on min 4                                              
EMOM for as long as possible up to 10min                   
5 thrusters    GP - 65/45   OP - 75/55   CP - 85/65                                
5 pull ups      GP - Jumping   OP - Pull Ups   CP - CTB                                          
5 burpees                              
* If you cannot complete all 3 movements within the minute complete 5 rounds total