Metcon 20min AMRAP
5 Push up deficit 20/10 plates
3 strict pull up 10/5 dumbbell between legs
1 Deadlift 90%/1RM
Finisher
For time
200 Double under
5.30pm – Gymnastics
PRV/CFC Programming 17-23rd
Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7
November 15, 2025
