Monday - Nov. 28

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 18 rpm
 - aveHR 137
 - maxHR 155

5 Rounds
 - jumping jacks x10
 - pushup x10

5 Rounds
 - bench press (75%max) @ 215# x5
 - crunch x50
 - push press @ 115# x10

5 Rounds
 - pullup + 12kg (max): 11, 10, 9, 9, 9
 - ab wheel x25
 - plank 60sec.
 - DB complex (curl/press/french press) @ 17.5# x20

Later in the afternoon....

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 39 seconds