WOD -

Warm-up
Do an appropriate warm-up to prepare the class for todays movements.
Gymnastics
Kipping Warm Up
Open/Close - Hold Position 3 Secs X 3

Open/Close Kip - 5 Reps X 3

Metcon
Metcon
Pull Up/Bar Assisted/Ring Row work:

Use max rep effort from two weeks ago .

3 Rounds:
40% of Max Unbroken Strict Pull Ups
30% of Max Unbroken Strict Pull Ups
20% of Max Unbroken Strict Pull Ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
November Monthly Challenge
The November Monthly Challenge is programmed by Coach Phil.

Max time in push up plank hold.

New Standards - No down dog, hips must stay below shoulder height.
Front Loader
Teams of 3:

AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)